Hinge & upper press strength + AMRAP + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlift, 21X1
3-5/side single-arm Z press
+
AMRAP in 9:00:
1 wall walk
9 calories
2/9
3/9
and so on…
+
3-5 sets:
8-12 bicep movement of choice
2-3/side plank clamshells
OR
mobility work