A few minutes of shoulder mobility prep, then three sets of the following KB complex, 5-10 reps of each movement in order. Gradually increase the KB weight for each set.
As many rounds as possible in 10 minutes of:
135 pound Sumo Deadlift High-pull,
4 reps One-arm 1.5 pood Kettlebell hang-snatch, 8 reps (4 each arm)
Three max-effot attempts at the L-sit. Rest as needed between each.
“The Original Birth of Freedom” by Andre Glucksmann, City Journal.