Hinge & press strength + chipper
3 rounds as warm-up:
5/side single-leg prisoner good mornings
5/side plank rotations
30 single- or double-unders
+
Every :90 for 15:00 (5 sets of each):
1st: 2-4 moderate clean-grip deadlift
2nd: 4-8 dual DB floor press
*both movements slow/controlled throughout
+
For time w/10:00 cap:
50 alternating DB snatches
45 bupees
400m run
+
5:00-10:00 coach-led mobility