Hinge & upper press strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3 snatch-grip deadlifts, 31X1
6-9 dual DB Z presses, 11X1
+
AMRAP in 10:00:
6 dual DB hang power cleans, tough
8 burpees
10 calories – your choice bike/row/ski
+
5:00-10:00 coach-led mobility work