Weightlifting/pull/run repeats + accessory work
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 3:00 for 24:00 (8 sets):
1 hang squat clean or 1 hang squat snatch
4-8 strict pull-ups
200m run or equivalent bike/row/ski
*goal is to have at least :60 of rest each round, adjust pull-ups accordingly
+
3 sets not for time:
10-15/side band external rotations
10-15/side band internal rotations
10 scap push-ups