3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
5 back squats
5/side 3-point DB row
+
AMRAP in 10:00:
4 dual DB squats
6 toes-to-bar
24 double-unders
+
5:00-10:00 coach-led mobility