2 rounds as warm-up:
5 DB Cuban presses
:30 plank
:30 table hold

Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take :15-:30 depending on movement choice
2nd: 8-10 steps light DB death march
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take :15-:30
2nd: 15m unweighted walking lunge w/reach overhead & twist
+
Every 2:00 for 6:00 (3 sets):
:20 bike, row, or ski hard!

5:00-10:00 mobility work – coach-led

Post results to comments.

3 sets as warm-up:
:15/side plank
15m walking lunges
:30 hollow hold

AMRAP in 12:00:
4 thrusters, moderate up to 135/95 (should still be unbroken each set)
8 burpees
12 knees-to-elbows
48 double-unders
+
Every :90 for 12:00 (2 rounds of each):
1st: 10-15 very light band good mornings
2nd: :10-:15/side star plank
3rd: :30 bottom of squat hold – nice & relaxed
4th: :10-:20 top of ring row or Australian CTB hold
+
5:00-10:00 mobility work – coach-led

Post results to comments.

For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
5m forward duck walk
5m backward duck walk

Every :90 for 12:00 (8 sets):
1 clean grip deadlift
1 power clean
1 hang power clean
1 shoulder-to-overhead (push press or any jerk)
+
Every :60 for 15:00 (5 sets of each):
1st: :30 strict handstand push-up or perfect push-up accumulation
2nd: :30 Russian kettlebell swings, moderate/tough
3rd: :30 bike/row/ski @ moderate effort (only ski if your pressing is strong, as it will fatigue that musculature)
+
5:00-10:00 coach-led mobility

Post results to comments.