3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
Every 2:00 for 8:00 (4 sets):
1 snatch-grip deadlift w/:01 pause just below knees on way up & down
1 snatch pull from :01 pause just below knees
1 snatch pull w/no pauses
:30 supine plank
+
Every :60 for 8:00 (8 sets):
1 power snatch
+
AMRAP in 8:00:
2-4 wall walks or 8 strict handstand push-ups
8 row, bike, or ski calories
+
5:00-10:00 coach-led mobility