Hinge & press strength + couplet
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
3 power snatches – moderate & solid
6-9 dual DB bench press
+
For time 10:00 cap:
400m run
40 Russian kettlebell swings
200m run
20 burpees
+
3-5 sets:
10-15 band curls
10-15 band tricep pressdowns
OR
mobility work
*both if time allows