Hinge & press strength + chipper
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 clean-grip deadlift
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups or dips (strict or kipping)
+
For time w/10:00 cap:
50 double-unders
50 alternating DB snatches
50 double-unders
50 calories
50 double-unders
+
5:00-10:00 coach-led mobility work