Hinge & press strength + triplet

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):
3 halting clean-grip deadlifts w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6 dual DB Z press, 11X1
+
5 rounds for time w/15:00 cap:
9 strict handstand push-ups or 3 wall walks
15 Russian kettlebell swings or 6 sandbag ground-to-shoulder
500′ shuttle run (25′ turnaround)
+
5:00-10:00 coach-led mobility work