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

10:00 to build to a challenging hang power clean
+
Every :60 for 12:00 (4 sets of each):
1st: 5-10 strict handstand push-ups OR 1-2 slow & controlled wall walk OR 5-10 perfect push-ups
2nd: 15 Russian kettlebell swings
3rd: :30 bike or row – increase effort each set
+
For time:
15/10 Assault/Echo Bike calories
15 burpees
+
5:00-10:00 mobility work – coach-led

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