Hinge/press EMOM + sprint 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 deadlifts – touch-and-go if smooth, otherwise re-set between
2nd: :30 bike/row/ski easy
3rd: 6-12 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:
9 single-arm DB snatches, side 1
12 burpees
15 row calories
12 burpees
9 single-arm DB snatches, side 2
*tough load on the DB that can still be unbroken!
+
5:00-10:00 coach-led mobility