Hinge & press strength + chipper
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every :90 for 15:00 (5 sets of each):
1st: 5 clean-grip deadlifts, 31X1
2nd: 5 dual DB bench press or floor press, 4010
+
For time w/10:00 cap):
400m row (or equivalent ski/bike)
20 burpees
40 single-arm DB hang power clean to overhead
20 burpees
400m row
+
5:00-10:00 coach-led mobility