For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
5m forward duck walk
5m backward duck walk
Every :90 for 12:00 (8 sets):
1 clean grip deadlift
1 power clean
1 hang power clean
1 shoulder-to-overhead (push press or any jerk)
+
Every :60 for 15:00 (5 sets of each):
1st: :30 strict handstand push-up or perfect push-up accumulation
2nd: :30 Russian kettlebell swings, moderate/tough
3rd: :30 bike/row/ski @ moderate effort (only ski if your pressing is strong, as it will fatigue that musculature)
+
5:00-10:00 coach-led mobility
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