As warm-up:
10m walk on ball of foot
10m walk on heel of foot
15m bear crawl
15m crab walk
20 alternating crossbody toe-touches from plank
3 rounds of [5 single kettlebell deadlifts + 5 kettlebell swings + 5 push-ups]
5 rounds for time w/10:00 cap:
12 deadlifts, light/moderate load up to 135/85
9 hang power cleans, same weight as deadlifts
6 handstand push-ups or 3 wall walks
*bar load should be light enough that rounds could be done unbroken (though we would not recommend trying that in the actual workout)
**only perform handstand push-ups if you have/can consistently hit sets of 3-6 unbroken to full depth
+
3 sets not for time:
5 v ups, slow & controlled
:10 hollow rock
:15 hollow hold
:20 superman hold
+
5:00-10:00 coach-led mobility work
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