Hinge & press strength + 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):
5 clean- or snatch-grip deadlifts, 31X1
5-10 handstand push-ups or seated DB shoulder presses
+
AMRAP in 7:00:
3 rounds of [14 burpees + 28 alternating DB snatches]
max in remaining time calories
OR
3 rounds of [7 mat lengths handstand walk + 28 alternating DB snatches]
max in remaining time calories
+
5:00-10:00 coach-led mobility