Hinge & press strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 burpees toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 1 clean-grip deadlift, 31X1
2nd: 3-5 bench press or DB bench press or DB floor press, 30X0
+
10 rounds for time w/10:00 cap:
3 power cleans, moderate up to 185/125
3 bar-facing burpees
OR
10 rounds for time w/10:00 cap:
3 power cleans, tough up to 185/125
3 shoulder-to-overheads
+
5:00-10:00 coach-led mobility