3 sets as warm-up:
15m unweighted walking lunges
10 alternating DB snatches, light
1-2 wall walks or 10-20’ handstand walk

Every :90 for 15:00 (5 sets of each):
1st: 1 close-grip bench press, 30X0 – building to a heavy final single
2nd: 4-6 moderate DB Romanian deadlifts, 3010
+
9:00 @ 80-90%:
6/side 1-arm DB shoulder-to-overhead, heavy
12 Russian kettlebells swings or 6 med ball over the shoulder
24 double-unders
+
5:00-10:00 coach-led mobility

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