3 sets as warm-up:
5/side single-arm/single-leg DB crossbody Romanian deadlifts
5/side plank rotations
*both movements slow & controlled

Every :90 for 15:00 (5 sets of each):
1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support – same variation as last week
2nd: 1 halting snatch-grip deadlift, :03 pause just below the knees on the way up & down, controlled throughout
+
AMRAP in 10:00:
10 burpees w/lateral hop over DB
20 1-arm DB hang clean & jerk – switch arms every 5
40 double-unders
+
5:00-10:00 coach-led mobility

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