Part 1
Every 1 min for 10 mins do:
2 Banded Deadlifts (50% 1 RM)
5 Banded Push-ups
*Banded Deadlifts- focus on SPEED starting from a dead stop on each rep

Part 2
Every 1 min for 10 mins do:
2 Back Squats, 50% 1RM
5 Seated Box Jumps

Post Work
3 rounds for quality of:
10 Scap Pull-ups
7 1/4 Turkish Get Ups (R), pick load
10 Scap Push-ups
7 1/4 Turkish Get Ups (L), pick load
10 L/10 R Diagonal Banded Pull Aparts