Hinge & press strength + run & couplet

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):
4-3-2-2-2 snatch-grip deadlifts, 31X1
4-8 dual DB Z press, 11X1
+
For time w/12:00 cap:
400m run
4 rounds of [20 Russian kettlebell swings + 20 push-ups (or 12 strict handstand push-ups)]
+
5:00-10:00 coach-led mobility work