Hinge/press EMOM + hinge/press sprint chipper
3 rounds as warm-up:
8 alternating single-leg prisoner good mornings
4 table hold to L-sits
2 standing broad jumps – increase effort rep-to-rep & set-to-set
+
8 sets:
2:00 of [1 power clean (or 1 power snatch) + 5-10 strict handstand push-ups (or T hand-release push-ups or 1-2 mat lengths handstand walk) + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 8 sets
+
For time:
9 dual DB Devil’s press
12 dual DB burpee deadlifts
15 burpees
+
5:00-10:00 coach-led mobility