Squat/burpee/cyclical repeats + accessory work
3 rounds as warm-up:
3 YTW
3/side side lying windmills
3 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 4:00 for 24:00 (6 sets):
1 squat clean or 1 squat snatch
5 bar-facing burpees
200m row or equivalent ski/bike
+
3 sets not for time:
15 light band pull-aparts
:15/side star plank