Hinge & press strength + couplet
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every :90 for 15:00 (5 sets):
1st: 3 clean-grip deadlifts, 31X1
2nd: 6-8 dual DB bench press or floor press, 30X0
+
For time w/10:00 cap:
35-25-15 Russian kettlebell swings
7-5-3 wall walks
*so 35/7, 25/5, 25/3
OR
3 rounds for time w/10:00 cap:
10 mat lengths handstand walk (5 out & back)
20 dual DB hang power cleans, 50/35/hand
+
5:00-10:00 coach-led mobility