Hinge & press strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 burpees
5 toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 2 clean-grip deadlifts, 31X1
2nd: 4-6 bench press or DB bench press or DB floor press, 30X0
+
For time w/10:00 cap:
7-5-3 power cleans – moderate/tough
35-25-15 hand-release push-ups
*so 7/35, 5/25, 3/15
OR
3 rounds for time w/10:00 cap:
14 handstand push-ups
7 power cleans, tough up to 225/155
+
5:00-10:00 coach-led mobility