Hinge & press strength + chipper
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch- or clean-grip deadlifts, 3111
2nd: 4-6 dual DB Z presses
+
For time w/12:00 cap:
30 power cleans, up to 135/95
45 handstand push-ups or T hand-release push-ups
60 calories – your choice
+
5:00-10:00 coach-led mobility