SL hinge & press strength + AMRAP + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3-4 close-grip bench press, 3011
4-6/side staggered stance single-arm KB Romanian deadlift, 3010
+
AMRAP in 8:00:
400m run
30 dual DB shoulder-to-overhead, tough (should have to be broken at least once)
200m run
max in remaining time burpees or strict handstand push-ups
+
3 sets:
20 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows