Weightlifting + triplet
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 3:00 for 15:00 (5 sets):
1 snatch- or clean-grip deadlift, 31X1
4-6/side 3-point DB rows
+
For time w/12:00 cap:
60 calories – your choice
45 pull-ups
30 front squats, up to 115/75
+
5:00-10:00 coach-led mobility