Hinge & press strength + couplet + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
1 power clean – build to a tough
3-6 dual DB Z press
+
For time w/10:00 cap:
9-7-5 wall walks
500m row or run/bike/ski equivalent
*so 9/500m, 7/500m, 5/500m
+
3 sets:
20 light band curls
20 light band tricep pressdowns
OR
mobility work
*both if time allows