Hinge & press strength + AMRAP triplet
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 clean-grip deadlift
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping)
+
AMRAP in 10:00:
10 alternating DB snatches
15 calories
40 double-unders
+
5:00-10:00 coach-led mobility work