Hinge & press strength + chipper
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
+
Every 2:30 for 15:00 (6 sets):
3-2-2-1-1-1 clean-grip deadlift
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups or dips (strict or kipping)
+
For time w/12:00 cap:
30 calories
60 double-unders
60 single-arm DB hang clean & jerk
60 double-unders
30 calories
+
5:00-10:00 coach-led mobility work