3 rounds easy:
3/side single-arm DB crossbody Romanian deadlifts
3 slow & controlled inchworms
30 single-unders
Every :60 for 10:00 (10 sets):
1 halting snatch-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
+
AMRAP in 5:00
1 kettlebell swing, tough
1 burpee
2 kettlebell swings
2 burpees
3 kettlebell swings
3 burpees
And so on, add 1 rep each round…
+
Every :60 for 10:00 (5 sets of each):
1st: 3-5 L arm Z presses
2nd: 3-5 R arm Z presses
+
5:00-10:00 coach-led mobility
Post results to comments.