Press & single-leg hinge strength + triplet + 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):
4-6 bench press or DB bench press
4-6/side single-arm/single-leg DB/KB Romanian deadlift
+
AMRAP in 10:00:
200m row/ski or 400m bike
3 wall walks or mat lengths handstand walk
40 double-unders or 80 single-unders
+
3-5 sets:
:30/side plank
OR
mobility work