2 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light overhead squat or snatch practice, just a few reps every :60
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 22X1
1 1&1/4 back squat
1 back squat
7-10 band face pulls w/pause @ the back
+
30 rounds for time w/5:00 cap:
2 alternating DB row from plank
2 alternating DB reverse lunges w/DBs @ shoulders
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5:00-10:00 coach-led mobility