Hinge/press EMOM + hinge/press sprint chipper
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every :60 for 24:00 (8 sets of each):
1st: 1 power clean
2nd: 5-10 strict handstand push-ups or T hand-release push-ups or 1-2 mat lengths handstand walk
3rd: :30 bike/row/ski – build from easy to moderate across the 8 sets
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For time:
6 bar-facing burpees
9 ground-to-overhead
12 bar-facing burpees
9 ground-to-overhead
6 bar-facing burpees
*light/moderate load up to 135/95, should be able to very quick singles or even touch-and-go throughout
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5:00-10:00 coach-led mobility