3 rounds as warm-up:
5 prisoner Kang squats
5 scap push-ups
5 scap pull-ups
+
On a running 25:00 clock:
max unbroken wall balls
+
rest until 10:00, then for time w/5:00 cap:
50 toes-to-bar OR 25 bar muscle-ups
+
rest until 20:00, then AMRAP in 5:00:
500m row or 500m ski erg or 1000m bike erg
max in remaining time walking lunges holding wall ball (every 12′ = 1 rep)
+
5:00-10:00 coach-led mobility work