3 rounds as warm-up:
1-2 wall walks
5 prisoner Kang squats
+
Every 3:00 for 9:00 (3 sets):
1 snatch-grip deadlift w/:01 pause just below knees on way up & way down
1 snatch-grip deadlift w/no pauses
1 snatch pull
:30 supine plank
+
Every :60 for 6:00 (6 sets):
1 hang power snatch
+
AMRAP in 9:00:
max unbroken strict handstand push-ups OR 5-10 DB Z presses
run to 1st pole and back or row 200m every time you come off the wall or end your Z press set
+
5:00-10:00 coach-led mobility