Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10-20 hollow arch swings (baby kips)
:30 hollow rock
:30 arrested superman
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
6 alternating light Turkish get-ups OR 6-12 mat lengths handstand walk
1 lap dual KB front rack or ball/bag bear hug carry
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
+
5:00-10:00 coach-led mobility

Squat/burpee/cyclical repeats + accessory work

3 rounds as warm-up:
3 YTW
3/side side lying windmills
3 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 24:00 (6 sets):
1 squat clean or 1 squat snatch
5 bar-facing burpees
200m row or equivalent ski/bike
+
3 sets not for time:
15 light band pull-aparts
:15/side star plank