Upper press & single-leg hinge + triplet

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):
6-5-4-3-2 close-grip bench press (12-14″ between hands)
10 steps light/moderate dual DB death march
+
For time w/10:00 cap:
21 Russian kettlebell swings
18 burpees
300m run
15 Russian kettlebell swings
12 burpees
300m run
9 Russian kettlebell swings
6 burpees
+
5:00-10:00 coach-led mobility work