2 rounds as warm-up:
:30 relaxed hang from bar
5/side KB suitcase deadlilfts, slow
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down)
2nd: 4-8 DB floor presses
+
For time w/12:00 cap:
25 T hand-release push-ups or handstand push-ups
75 double-unders or 125 single-unders
100 Russian kettlebell swings
75 double-unders or 125 single-unders
25 T hand-release push-ups or handstand push-ups
+
5:00-10:00 coach-led mobility