3 rounds for completion as warm-up:
30 single-unders
15m bear crawl
10 wall balls

Every 2:30 for 15:00 (6 sets):
3-2-2-1-1-1 back squats, 30X1
*build from light/moderate to a heavy final single
+
For time w/9:00 cap:
16 pull-ups or 8/4 bar muscle-ups
400m run
16 pull-ups or 8/4 bar muscle-ups
400m run
16 pull-ups or 8/4 bar muscle-ups
+
5:00-10:00 coach-led mobility

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