Press & unilateral hinge strength + cal/hinge/press AMRAP
3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
5 slow push-ups
5 slow prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 3-4 barbell shoulder presses, 11X1
2nd: 6-8 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week
+
AMRAP in 10:00:
60 calories or 800m run
50 Russian kettlebell swings
40 dual DB shoulder-to-overhead
+
5:00-10:00 coach-led mobility