3 rounds as warm-up:
5/side light windmills
5 scap push-ups
5 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift w/:02 pause just below the knees on the way up & down
1 clean-grip deadlift (no pause)
1 clean pull
*moderate load that allow for relatively comfortable solid positions throughout
+
Every :60 for 15:00 (5 sets of each):
1st: 5-15 perfect pushes (push-up, strict dip, or strict handstand) – quality over reps
2nd: 10-15 Russian kettlebell swings
3rd: :30 hollow hold
+
5:00-10:00 coach-led mobility work