Hinge & SA press strength + ascending couplet
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 15:00 (5 sets of each)
1st: 1 power clean
2nd: 3-6 clean-grip deadlifts
3rd: 1-3 wall walks or 6-9 handstand push-ups or 2-6 mat lengths handstand walk
*same weight for the power clean & deadlifts within each set, but can change weights as you go (ideally building to a tough final 1-2 power cleans)
+
AMRAP in 7:00:
1 dual DB Devil’s press
10 double-unders
2/20
3/30
and so on, adding 1 to the Devil’s press & 10 to the DUs each round
+
5:00-10:00 coach-led mobility