Press & SL hinge strength + AMRAP
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 close-grip bench press
6-10 slow & controlled steps DB death march
*build to a heavy (max?) final bench single
+
For time:
20 ground-to-overhead, moderate up to 185/125
800m run (or 1000m row or 2000m bike erg or 1000m ski erg)
*barbell work should be able to be completed as relatively quick singles, with the entire 20/800m done in 6:00-10:00
+
3-5 sets:
15 light band face pulls
:30 hollow rock or hollow hold or 10 slow V ups
OR
mobility work
*both if time allows