Hinge & press strength + mixed modal
3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 moderate clean-grip deadlift
2nd: 3-6 dual DB floor press
*both movements slow/controlled throughout
+
12:00 @ 85% effort – sustainable throughout
8 handstand push-ups or 2 wall walks
24 double-unders (or a smaller number that’s achievable in less than :30)
12 dual DB hang power cleans
24 double-unders
+
optional 5:00-10:00 coach-led mobility