On a 16:00 clock:

0:00-10:00:
Min 1: bike/ski/row
Min 2: rest

10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.

Coach’s notes:

Post cals per round and total, plus load, sets and notes for shoulder to overhead to comments.