Hinge & press strength + triplet
3 rounds as warm-up:
10 alternating toe touches from plank
5/side single-arm kettlebell suitcase deadlifts
+
Every 2:30 for 15:00 (6 sets of each)
3 power cleans or 3 power snatches
a few dips (ring or bar) or :10-:20 top of dip support
+
AMRAP in 8:00:
2 wall walks or 4 strict handstand push-ups
8 Russian kettlebell swings
16 double-unders
+
5:00-10:00 coach-led mobility