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 [2 wall walks (or 2-4 mat lengths handstand walk) + 3 power cleans + 4 deadlifts + calories in remaining time]
:60 rest
*build from easy to moderate in both load & calories effort across the 8 sets
+
For time:
30 dual DB hang power clean to overhead
+
5:00-10:00 coach-led mobility