2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts, 31X1
2nd: :15/side star plank
+
For reps:
5:00 handstand push-ups or wall walks or heavy seated on floor DB shoulder presses
:60 rest
3:00 kettlebell swings, up to 70/53 overhead
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility work
Post results to comments.