Hinge & SA press strength + triplet
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
5 touch-and-go clean-grip deadlifts
5/side single-arm DB Z press
+
AMRAP in 12:00:
2 wall walks
12 alternating DB snatches
240′ shuttle run (5 x 6 mat widths [or 4 mat lengths] out & back)
+
5:00-10:00 coach-led mobility