2 sets as warm-up:
:30 bent hollow hold
12 alternating toe touches from plank
6/side single-leg prisoner good mornings
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip Romanian deadlifts, 3011
accumulate 6-12 perfect push-ups during the rest – solid core/plank throughout @ 20X1 tempo (so about :04/rep), can be from knees or w/hands on barbell
+
AMRAP in 5:00:
5 burpees
10 kettlebell swings (overhead if possible/solid, Russian if not)
OR
For time w/5:00 cap:
9-15-21 dual DB power cleans
21-15-9 dual DB shoulder-to-overhead
*so 9/21, 15/15, 21/9
+
5:00-10:00 coach-led mobility