3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap push-ups
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift, 31X1
2nd: 7-10 dual DB floor presses
+
4 rounds for time w/10:00 cap:
16 alternating DB snatches, moderate/tough
16 calories – your choice
OR
For time w/10:00 cap:
1-2-3-4-5-6-7-8-9-10 dual DB power cleans
25 double-unders
+
5:00-10:00 coach-led mobility