3 rounds easy:
10 band passthroughs
5 prisoner good mornings, slow & controlled
3 inchworms
Every :90 for 12:00 (4 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 4-6 standing DB shoulders presses, 20X2
+
5 rounds for time w/12:00 cap:
15 T hand-release push-ups
15 Russian kettlebell swings, tough
+
5:00-10:00 coach-led mobility
Post results to comments.