3 rounds as warm-up:
5 prisoner Kang squats
5 scap pull-ups
+
Every 2:00 for 10:00 (5 sets):
2 back squats, 20X1
+
For time w/10:00 cap:
40 single DB alternating reverse lunges, single DB held any way
40 toes-to-bar
40 single DB thrusters, switch arms every 5 reps
+
3 sets not for time:
5/side DB external rotations, 3030
:30/side plank
+
5:00-10:00 coach-led mobility