Buy In: 6 minute squat test. Sit in the hole for six continuous minutes. Identify your hot spots and tend to them during mobility time. Couch stretch 2 minutes/side.
5 minutes mobility time
Back Squat AND Shoulder Press (from the floor). Alternate between movements. Don't wait to finish one before starting the other.
2X3@60,2x3@70,1x Max reps@80%
Finisher (if you so desire): Row 1000 meters