3 rounds as warm-up:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:20 relaxed hang from bar
+
3-5 rounds easy:
1-3 deadlifts or Russian kettlebell swings, working up to RX or scaled weights
1-3 handstand push-ups or hand-release push-ups
+
3:00 row or bike @ moderate effort
AMRAP in 9:00:
21-15-9 of (deadlifts @ 225/155 + handstand push-ups)
21-15-9 of (deadlifts @ 315/205 w/50’ handstand walk after each set)
OR
AMRAP in 9:00:
21-15-9 of (deadlifts @ 135/95 + hand-release push-ups)
21-15-9 of (deadlifts @ 185/135 w/50’ bear crawl after each set)
OR
AMRAP in 9:00:
21-15-9 of (Russian kettlebell swings + hand-release push-ups)
21-15-9 of (Russian kettlebell swings + 10 burpees after each set
+
10:00 coach-led mobility