3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:15/side plank
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch lift-off (snatch-grip deadlift to just below knees & pause for :03 before returning to floor) + 1 snatch pull w/:03 pause below knees + 1 snatch pull (no pauses)
2nd: 5-6 DB floor press from glute bridge, 21X1
+
AMRAP in 8:00:
10 burpees
20 light kettlebell swings
40 double-unders
+
5:00-10:00 coach-led mobility work
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