Post-Murph easy-ish hinge/press EMOM

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
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Every :60 for 32:00 (8 sets of each):
1st: 1-5 mat lengths handstand walk or 1-3 wall walks
2nd: 3 touch-and-go deadlifts, moderate
3rd: 12/9 calories – your choice row/bike/ski
4th: 6-12 V ups or :30 Russian twists – can alternate set-to-set if you’d like
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5:00-10:00 coach-led mobility