For completion as warm-up:
2:00 easy row/bike/run
+
3 rounds easy:
4 slow & deliberate inchworms
8 alternating DB snatches, light
Every :90 for 15:00 (5 sets or each):
1st: 3 clean-grip deadlifts, 41X1 – build in weight as you go
2nd 5/side single-arm DB shoulder press, 20X1
+
3 rounds for total reps:
:60 hand-release push-ups or handstand push-ups if you’re already proficient at them
:60 kettlebell swings
:60 sit-ups
:60 rest
+
5:00-10:00 mobility work – coach-led