3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 20X1
3/side DB external rotations, 3030
+
5 rounds for time w/10:00 cap:
8 pull-ups or CTB pull-ups
16 alternating reverse lunges
32 double-unders or 64 single-unders
+
5:00-10:00 coach-led mobility