Cyclical/pull-up/weightlifting repeats + accessory work
3 rounds as warm-up:
:30 hang from bar
3/side side lying windmills
5 prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 24:00 (6 sets):
200m row or equivalent ski/bike (no run today)
6-12 pull-ups or 3-6 muscle-ups (ring or bar)
2 squat cleans or squat snatches – touch-and-go or drop & reset
+
3 sets not for time:
20 light band pull-aparts
5/side plank plankshells