3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
15m bear crawl

Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts, 31X1 – moderate w/perfect positions throughout
2nd: 3-6 strict handstand push-ups or 6 DB Z presses, both @ 20X2 tempo
+
For load w/6:00 cap:
30 power clean & jerks, power snatches, or power cleans – your choice movement & load, goal is the heaviest load you can safely complete in under 5:00
+
5:00-10:00 coach-led mobility

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