400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

LIFE
3 Rounds for time of:
12 Front Squats 95/65
15 Bar facing burpees
*Bar starts from the floor

Then:
Keep the clock running from part 1 and take until the 22:00 mark to build to a heavy 2 rep front Squat
*Use a rack

SPORT
3 Rounds for time:
12 Back Squats 155/105
15 burpee box jump overs 24/20"
*bar starts on floor

Then:
Keep the clock running from part 1 and take until 22:00 mark to build to a heavy 2 rep back squat
*use rack