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):
1 back squat, build to a tough final single
:05-:20 chin-over-bar hold (CTB hold if those are easy)
+
For time w/7:00 cap:
9-8-7-6-5-4-3-2-1 toes-to-bar
2-4-6-8-10-12-14-16-18 wall balls
OR
AMRAP in 7:00:
3 hang squat cleans, 135/95
3 toes-to-bar
6 hang squat cleans
6 toes-to-bar
9 hang squat cleans
9 toes-to-bar
and so on adding 3 reeps to each movement
+
5:00-10:00 coach-led mobility