2 sets as warm-up:
:30 handstand hold or plank
:20 hang or hollow/arch swings
5/side single-leg prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlift, 31X1
2nd: 3-5 DB Z presses w/:02 pause @ top
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5 rounds for time w/10:00 cap:
8 burpees
16 Russian kettlebell swings
32 double-unders or 64 single-unders
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5:00-10:00 coach-led mobility