Hinge/push/cyclical repeats + accessory work
3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
1-2 standing broad jumps
+
5:00-10:00 movement prep
+
For load every 4:00 for 6 sets:
3 power cleans or 3 power snatches
10-15 solid push-ups, 5-10 strict ring dips, or 5-10 strict handstand push-ups
200m row or equivalent run/ski/bike
+
3 sets not for time:
15/side band external rotations
15/side band internal rotations