Hinge & press strength + hinge/jump
3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
6 standing dual DB Arnold presses
+
AMRAP in 10:00:
10 burpees
20 Russian kettlebell swings
40 double-unders
OR
5 rounds for time:
10 burpee box jump-overs
20 alternating DB snatches, 50/35
+
5:00-10:00 coach-led mobility
notes: only perform (80) single-unders if you can’t do at least 10 doubles within a :60 window, otherwise select a number you believe is doable in that time and stick to it even if they fall apart a bit