2 rounds as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5/side single-leg prisoner good mornings
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip Romanian deadlifts to just below the knees, 4111
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
+
3 rounds for reps:
:60 alternating DB snatches, tough
:60 burpees w/lateral hop over DB
:60 rest
OR
AMRAP in 8:00:
30 strict handstand push-ups
30 snatches, 135/85
max in remaining time burpees w/lateral hop over the bar
+
5:00-10:00 coach-led mobility