Squat/pull-up/cyclical repeats + accessory work
3 rounds as warm-up:
:30 hang from bar
3/side side lying windmills
6 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 24:00 (6 sets):
3 squat clean or snatch singles – drop & reset after each
6-9 pull-ups or 3-6 muscle-ups (ring or bar)
200m row or equivalent run/ski/bike
+
3 sets not for time:
15 light band pull-aparts
5/side plank plankshells