3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlift, 31X1
2nd: 6-8 (3-4/side) alternating DB Z presses
+
For time w/12:00 cap:
30-20-10 handstand push-ups, T hand-release push-ups, or dips (if already proficient
30-30-30 Russian kettlebell swings, moderate
+
5:00-10:00 coach-led mobility