PC & SA press strength + AMRAP
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets)
2 power clean singles (so drop & reset after each rep)
2 slow & controlled wall walks or 1-2 freestanding handstand attempts if you can hold for :10+ on each
+
AMRAP in 7:00:
7 handstand push-ups or T hand-release push-ups or burpees (your choice)
7 dual DB hang power cleans
21 double-unders
OR
AMRAP in 7:00:
7 ground-to-overhead, 115/75
28 double-unders
+
5:00-10:00 coach-led mobility