Warm up
3 rounds
1:00 jogging jump rope
10 hollow rocks
10 alternating scorpion stretch
1-3 strict pull ups or scap pull ups

Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: back squats- work on speed with light weight
4 sets of 6 reps @ 55-60%

4 rounds- not timed
DB bench press- start with both DBs overhead and alternate bringing one DB to the chest at a time x 12
DB deadlift x 10
DB single leg RDL x 10 (5 each leg)
DB power clean x 10
rest is a DB farmer carry 2 lengths of the gym