Warm up.
3 sets.
10-20sec Active dead hang.

10 Prisoner Good mornings.

10 Russian twists + 10 Tucks ups.

Conditioning.
3 sets
6min Amraps.

Run 2 Laps.

21 Hang knee raises.

15 Plate Gtoh.

9 Hand release push up.

Rest 3min b/t Amraps.
Rotate order of movements each set.