3 sets as warm-up:
10 hollow/arch swings
10 light bent-over band rows
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 40X1
5/side band external rotations
+
21-15-9 for time w/10:00 cap:
Dual DB/KB front squats
Pull-ups
OR
For time w/10:00 cap:
9-7-5 squat cleans, 205/145
21-15-9 CTB pull-ups
+
5:00-10:00 coach-led mobility