3 rounds easy:
3 v-ups
6 scap push-ups
12 air squats

Every :60 for 15:00 (5 sets of each):
1st: 5 close-grip bench press, 30X0
2nd: 5 L leg single-leg crossbody DB Romanian deadlifts, 3010
3rd: 5 R leg single-leg crossbody DB Romanian deadlifts, 3010
+
Every :60 for 9:00 (3 sets of each):
1st: :30 handstand hold or plank
2nd: 15 Russian kettlebell swings
3rd: :30 bike – treat as a warm-up for the .5 mile to follow…
+
For time:
.5/.4 mile Assault or Echo Bike
+
5:00-10:00 mobility work – coach-led

Post results to comments.