MQOD:
For those who seek perfection there can be no rest on this side of the grave.

Morning:
For time:
100 bodyweight squats

Afternoon:
Warm-up
Barbell complex, 85#, 95#, 105#
6 reps each of dead lift, bent over row, hang power clean, front squat, push press, and push ups.

(1) Work up to 1RM Squat Clean + Push Press

(2) 5 Rounds
2x Squat Clean + Push Press @ 85% 1RM
Hip Swivel Stretch - see Mountain Athlete for a description.

(3) 6 Rounds
10x Walking Barbell Lunge Steps, 5x steps each foot (Increase load each round until 10x is hard, but doable), then immediately
8x Hand Stand Push-ups (HSPUs)

(4) 6 Rounds
8x Strict Pull Ups then immediately
8x Strict Dips (Perfect Form! - all the way down, all the way up, no kicking!)