Hinge & press strength + little AMRAP
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift @ 31X1 + 1 snatch pull
2nd: 2-3 wall walks or 2-4 mat lengths handstand walk
+
AMRAP in 6:00:
20 dual DB Devil’s presses
300m run
max in remaining time burpees
+
5:00-10:00 coach-led mobility