Hinge & press strength + chipper
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 6 dual DB bench press or floor press, 4010
+
For time w/10:00 cap:
50 double-unders
50 power cleans, light up to 115/75
50 double-unders
50 handstand push-ups or T hand-release push-ups
50 double-unders
+
5:00-10:00 coach-led mobility