For time and load:
21 reps back squat
15 reps front squat
9 reps overhead squat
10 minute time cap. It is fine to use the rack.
USE THE SAME WEIGHT FOR ALL 3 SQUAT VARIATIONS. The OHS is the determining factor here (OBVI!)
200 meter jog
15 goblet squats
20 mountain climbers
10 thoracic rotations per side (from kneeling position)
10 walking lunge steps with PVC shoulder pass throughs
30 seconds downward dog
10 PVC Shoulder dislocations
(focus on keeping belly tight and ribs down)
10 PVC Overhead squats
10 unloaded barbell overhead squats
(focus on sending hips back and down while keeping the bar over the middle of the foot)
Perform whatever other additional mobilizations you need in order to prepare for the workout.
Build up to working weight with 3 sets of 3 progressive loading on each squat variation.