Something Open-y + hinge & press accessory work
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
For total reps:
5:00 of [5 wall walks + 10 dual DB hang power cleans]
2:00 rest
5:00 of [10 alternating DB snatches + 10 T hand-release push-ups (or 10 handstand push-ups)]
+
3 sets for completion:
12-16 steps DB death march
6-8 dual DB Z presses
*both movements light & controlled throughout
+
5:00-10:00 coach-led mobility