Hinge & press strength + pull/cyclical intervals

2 rounds as warm-up:
10 alternating single-leg prisoner good mornings
10 alternating toe touches from plank
30 single- or double-unders
+
Every :90 for 15:00 (5 sets of each):
1st: 3-6 light/moderate clean-grip deadlift
2nd: 6-9 dual DB floor press
*both movements slow/controlled throughout
+
5 sets for total reps
2:00 of [300m row (or .6 mile Echo Bike or 600m bike erg or 300m run) + max burpees in remaining time] :60 rest
+
5:00-10:00 coach-led mobility