3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
3-5 light/moderate touch-and-go deadlifts
:10-:30 handstand hold or L-sit accumulation
+
Every 5:00 for 15:00 (3 sets):
:60 power clean or power snatch singles
:60 handstand push-ups, dips, or T hand-release push-ups
300m run
*pick loads & pressing variations that are challenging and limit the number of reps you’ll get
+
3-5 sets:
15 tricep band pressdowns
15 band pull-aparts or face pulls
OR
mobility work