Hinge & press strength + couplet
3 rounds as warm-up:
10 prisoner walking lunges
5 burpee toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 3 power cleans
2nd: 3-5 dual DB shoulder press – your choice standing/seated/Z
+
For time w/7:00 cap:
30 ground-to-overhead any way, up to 185/125
OR
For time w/7:00 cap:
30 power cleans, tough up to 185/125
30 shoulder-to-overheads
+
5:00-10:00 coach-led mobility