Hinge & press strength + AMRAP
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts
1 wall walk – slow w/a long but solid hold @ the top up to :10
+
AMRAP in 9:00:
6 hang power cleans, moderate
12 strict handstand push-ups or T hand-release push-ups or strict dips or 2-4 mat lengths handstand walk
36 double-unders
+
5:00-10:00 coach-led mobility