3 sets as warm-up:
:10-:20 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
3 back squats
3-6/side single-arm band face pulls w/pause @ the back
+
For time w/9:00 cap:
9-8-7-6-5-4-3-2-1 strict pull-ups
2-4-6-8-10-12-14-16-18 alternating front rack reverse lunges, up to 135/85
+
5:00-10:00 coach-led mobility