3 sets as warm-up:
:20 hollow hold
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead
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Every 2:30 for 6 sets:
3 moderate front squats, 21X1 OR take 15:00 to build to a heavy triple if your movement is already solid
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1 set:
max reps up to 20 goblet squats @ roughly 50% of bodyweight, can use a KB or DB
*perfect ROM for all reps, clearly below parallel and full hip & knee extension @ top
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AMRAP in 5:00:
Strict pronated pull-ups w/clear chin-over-bar at top
*return to full dead hang to finish all reps even if down to singles (so no dropping off the bar from the top)
*if no strict pull-ups perform 10 alternating DB rows from plank every :60 for 5 sets
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5:00-10:00 coach-led mobility