Single-leg/single-arm + up-and-down chipper
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 12:00 (4 sets of each):
1st: 3-5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011
2nd: 3-5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011
3rd: 2-3 wall walks or 4-6 mat lengths handstand walk
+
For time w/12:00 cap:
20 strict handstand push-ups or burpees w/lateral hop over a DB
30 dual DB hang power cleans
150 double-unders
30 dual DB hang power cleans
20 strict handstand push-ups or burpees w/lateral hop over a DB
+
3 sets:
12 alternating DB curls, light
:30-:60 superman hold or Sorensen hold
OR
mobility work
*both if time allows