Front Squat 5-5-5-5-5
Then:
On the minute: do 1 pullup the first minute, 2 pullups the second, continuing as long as possible. As soon as finished, repeat with pushups, starting with 10 reps and adding 2 pushups every minute (10,12,14,16…) continuing as long as possible.
The Superhero Complex: Stretch and activation for squatting, by Greg Everett.