Hinge & press strength + press/jump/hinge EMOM
3 rounds as warm-up:
5 strict pull-ups or 5 scap pull-ups
5 scap push-ups
10 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 4-6 clean-grip deadlifts, 40X1 – so touch-and-go
2nd: 4-6 dual DB floor presses, 40X1
+
Every :90 for 15:00 (5 sets of each couplet):
1st: 6-9 handstand push-ups (or 2-3 wall walks) + 6 alternating DB snatches
2nd: 6 burpee box-overs + 6 alternating DB snatches
*select reps/variations that allow for all work to be done in roughly :45
+
5:00-10:00 coach-led mobility