Hinge/press EMOM + hinge/press chipper
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 24:00 (6 sets of each):
1st: 2-3 deadlifts – touch-and-go if smooth
2nd: :30 bike/row/ski easy
3rd: 3-12 strict handstand push-ups or T hand-release push-ups or 1-3 mat lengths handstand walk
4th: :30 bike/row/ski moderate
+
For time:
15 deadilfts, up to 225/155
15 calories
15 strict handstand push-ups or T hand-release push-ups or 5 mat lengths handstand walk
15 calories
+
5:00-10:00 coach-led mobility