3 sets easy of (12 alternating 1-arm Russian kettlebell swings w/switch @ top of swing + 6 goblet squats)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 2 front squats
2nd: :30 double- or triple-under practice
+
For time w/7:00 cap:
3 rounds of (7 deadlifts + 7 burpees w/lateral hop over the bar)
3 rounds of (5 deadlifts + 5 burpees w/lateral hop over the bar)
3 rounds of (3 deadlifts + 3 burpees w/lateral hop over the bar)
*all deadlifts should be able to be completed in unbroken sets, load according but do not exceed 225/155
+
5:00-10:00 coach-led mobility
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