Hinge & upper press strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
2 clean-grip deadlift singles (pause & reset between reps)
4-8 dual DB bench press
+
AMRAP in 9:00:
9 burpees or 9 strict handstand push-ups
15 Russian kettlebell swings
42 double-unders
+
5:00-10:00 coach-led mobility work