Squat & upper pull strength + couplet

2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 back squats, 22X1
4-8/side 3-point DB rows, 20X0
+
AMRAP in 7:00:
3 toes-to-bar
3 front squats or overhead squats from the ground
6/6
9/9
and so on…
*moderate loading that allows for smooth sets of 3-6 throughout – 9 reps should be do-able fresh
+
5:00-10:00 coach-led mobility