Press strength + triplet
3 rounds as warm-up:
10 pvc passthroughs
5 pvc good mornings
10 alternating toe touches from plank
+
Every 2:30 for 15:00 (6 sets):
3 shoulder presses, 21X1
*from the ground, so power clean to begin each set (should be an easy clean again)
+
AMRAP in 9:00:
9 T hand-release push-ups
12 Russian kettlebell swings
18 double-unders
OR
AMRAP in 9:00:
6 dual DB burpee-to-shoulders
6 dual DB shoulder-to-overhead
36 double-unders
+
5:00-10:00 coach-led mobility