Hinge & press strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3-2-1-1-1 clean-grip deadlift singles (pause & reset between reps)
4-8 dual DB bench press
+
For time w/9:00 cap:
90 Russian kettlebell swings
45 handstand push-ups or burpees
*partition as needed/desired to achieve your best time
+
5:00-10:00 coach-led mobility work