Hinge & unilateral strength + chipper AMRAP
3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
5 slow push-ups
5 slow prisoner Kang squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 moderate snatch-grip deadlifts, 3111
2nd: 4-6 alternating DB shoulder presses
+
AMRAP in 10:00:
100 calories or 1200m run
max burpees in remaining time
+
5:00-10:00 coach-led mobility