2 sets as warm-up:
3 wall walks
10 alternating prisoner single-leg Romanian deadlifts, slow & controlled
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 power clean + 1 front squat, moderate across
2nd: 1-3 muscle-ups (bar or ring) OR 3-6 strict pull-ups – band-assist or weight as needed to ensure 3-6 is challenging each set
+
10:00 @ 80% effort – sustainable throughout:
10 toes-to-bar OR 10 sit-ups w/fingertips touching temples throughout
10 perfect hand-release push-ups OR 10 handstand push-ups if you’re proficient
200m run
+
5:00-10:00 coach-led mobility
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