Lifting + AMRAP + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (10 sets):
1 shoulder-to-overhead – any way
*can be from ground or the rack
+
AMRAP in 7:00:
7 toes-to-bar
7 shoulder-to-overhead, up to 135/95
7 Russian kettlebell swings, moderate
+
5 sets:
4-6 alternating DB curl & press
:10-:15/side plank
OR
mobility work
*both if time allows