Short+Back Squat

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

5 Arch Rocks

5 Hollow Rocks

10 Sec. Arch on Bar Hold

10 Sec. Hollow on Bar Hold

5 Arch to Front Lever Swings

5 Pull-ups

Short Conditioning

100 Pull-ups for Time

Back Squat Interval

Every 2:00 for 5 Rounds

10 Back Squats @ 60% 1 RM

Accessory/Cool Down

10 Min EMOM

Odd: 15 Sec. V Hang on Bar Hold

Even: 5 Snatch Balances @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching