3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
+
Every 4:00 for 24:00 (6 sets):
1-2 power cleans or clean-grip deadlifts
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
+
For reps:
:90 bar-facing burpees
:90 rest
:90 bar-facing burpees
+
5:00-10:00 coach-led mobility work