3 rounds as warm-up:
5 push-ups w/alternating toe touch from plank each rep
5 air squats w/alternating reach overhead
:10-:20 hang from bar
+
Every 3:00 for 30:00 (10 sets):
8 wall balls
4 toes-to-bar, as strict as possible
200m run or equivalent row/bike/ski
OR
200m run or equivalent row/bike/ski
3 barbell thrusters
6 strict toes-to-bar
+
5:00-10:00 coach-led mobility work
notes: adjust loading & aerobic distance to have :60-:90 rest each round