3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 strict pull-ups (can band assist)
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
3-6/side DB external rotations, 3030
+
21-15-9 for time w/10:00 cap:
Dual DB thrusters
Toes-to-bar
OR
9-7-5 for time w/10:00 cap:
Muscle-ups (bar or ring)
Squat snatches, 135/85
+
5:00-10:00 coach-led mobility