Hinge & press strength + MGW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
2-3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlift w/:02 descent – can reset or touch-and-go
5-7/side single-arm DB Z press
+
3 rounds for reps:
4:00 of [500/450m row/ski (or 1000/900m bike) + max in remaining time of 1 wall walk + 2/alternating DB snatches + 2/4 + 3/6 and so on…]
:60 rest
*pick up where you left off on the previous round
+
3-5 sets:
:30/side plank
OR
mobility work