Hinge strength + triplet/chipper
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 power cleans
+
2 rounds for time w/15:00 cap:
10 wall walks
30 dual DB power cleans
500m row or equivalent
OR
For time w/15:00 cap:
50 deadlifts, up to 255/155
50 strict handstand push-ups
50 calories (Echo Bike for the biggest challenge)
*nothing ugly on the deadlift, keep the loading moderate/manageable
+
5:00-10:00 coach-led mobility