3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4 snatch-grip deadlifts, 31X1
4/side standing single-arm DB/KB shoulder press
+
For time w/10:00 cap:
50 burpees
100 Russian kettlebell swings
150 double-unders or 200 single-unders
*can partition all work in any way or go straight through for the biggest challenge
+
5:00-10:00 coach-led mobility