SA/SL strength + ascending AMRAP + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
8-10 alternating DB bench or floor press
8-10 dual DB/KB death march steps
+
AMRAP in 11:00:
5 shuttle runs (1 = 50′ out & back)
7 burpees
9 Russian kettlebell swings
+
3-5 sets:
10-14 bicep movement of choice
14-18 Russian twists
OR
mobility work