3 rounds as warm-up:
1/side alternating Turkish get-up + windmill, moderate & slow/controlled throughout
4 burpees w/strict push-up @ bottom and high jump @ top
Every :90 for 12:00 (8 sets) building so last couple sets are challenging:
1 clean-grip deadlift
1 clean pull
1 power clean
+
For time w/12:00 cap:
600m run
40 overhead kettlebell swings, moderate load you could do 15-20 unbroken to start
400m run
40 Russian kettlebell swings, same weight as first set
200m run
+
5:00-10:00 coach-led mobility work
Post results to comments.