Squat/pull-up/cyclical repeats + accessory work
3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 5 sets:
1 squat clean
5-10 toes-to-bar or 2-8 bar muscle-ups
1 squat clean
200m row or equivalent run/ski/bike
1 squat clean
*goal here is to move moderate/tough loads and accumulate quality gymnastics movements
+
3 sets not for time:
4-6/side single-arm DB external rotations
4-6/side plank plankshells