Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
10/side 3-point DB rows or single-arm ring rows
+
21-15-9 for time w/9:00 cap:
Pull-ups (CTB if fairly efficient)
Dual DB hang squat cleans, moderate
+
5:00-10:00 coach-led mobility