3 sets as warm-up:
5 scap pull-ups
7 scap push-ups
9 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate
2nd: 2-3 strict pull-ups – use band assistance or add load to make 2-3 challenging
+
For time w/9:00 cap:
900m row
60 air squats
30 pull-ups
+
5:00-10:00 coach-led mobility

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