SA/SL press/hinge strength + ascending AMRAP + accessory

2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
8-12 alternating DB bench or floor press
8-12 dual DB/KB death march steps
+
AMRAP in 10:00:
5 push-ups
5 shuttle runs (1 = 50′ out & back)
10/5
15/5
and so on, adding 5 push-ups each round but keeping the shuttle runs the same throughout
*can sub handstand push-ups if fairly proficient
+
3-5 sets:
12-16 bicep movement of choice
12-16 Russian twists
OR
mobility work