Hinge & press strength + hinge/press repeats
3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 clean-grip deadlifts, 40X1 – so touch-and-go
2nd: 4-6 dual DB Z presses, 40X1
+
Every 3:00 for 15:00 (5 sets):
6 burpee box jump-overs
9 handstand push-ups
12 alternating DB snatches
OR
3 wall walks
6 burpee box jump-overs
12 alternating DB snatches
+
5:00-10:00 coach-led mobility