Hinge & shoulder stability + triplet
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, 31X1
2 slow & controlled wall walks or 1-4 mat lengths handstand walk
+
AMRAP in 10:00:
10 burpees
20 Russian kettlebell swings
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility