Hinge & press strength + AMRAP

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
4 dual DB shoulder presses – your choice seated/standing/Z
+
For total burpees:
3:00 of [30/25 calories + burpees in remaining time]
:60 rest
3:00 of [25/20 calories + burpees in remaining time]
:60 rest
3:00 of [20/15 calories + burpees in remaining time]
OR
For total calories:
3:00 of [15 wall-facing handstand push-ups + max in remaining time calories]
:60 rest
3:00 of [25 handstand push-ups + max in remaining time calories]
:60 rest
3:00 of [100′ handstand walk (2 x 25′ out & back) + max in remaining time calories]
+
5:00-10:00 coach-led mobility

Single-leg & pull strength + partner triplet

3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
6 alternating barbell on back reverse lunges, slow & controlled, think :04 descent each rep
1 strict supinated pull-up (add weight or band assistance to make each set challenging)
+
AMRAP in 15:00 w/a partner::
9 toes-to-bar
9 toes-to-bar
15 wall balls
15 wall balls
run to 2nd pole & back
*partners trade off completed movements (so P1 does 9 toes-to-bar, P2 does 9 toes-to-bar, P1 does 15 wall balls, and so on…)
+
5:00-10:00 coach-led mobility