Weightlifting + triplet
3 rounds as warm-up:
10 alternating single-arm Russian kettlebell swings
10 alternating toe touches from plank
30 single-unders
+
Every :90 for 15:00 (10 sets):
1 clean to overhead any way
+
AMRAP in 10:00:
5 handstand push-ups or burpees
10 calories
20 double-unders
10/20/40
15/30/60
and so on, adding 5/10/20 to the push/cals/DU, respectively
+
5:00-10:00 coach-led mobility