Hinge & upper press strength + triplet
3 rounds as warm-up:
1-2 wall walks
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 31X1
6 dual DB Z press, 21X1 (if mobility doesn’t allow for Z position perform these seated on a bench)
+
AMRAP in 9:00:
18 calories – your choice
9 burpees
18 alternating DB snatches
9 burpees
+
3 sets not for time:
6-8 dual DB Cuban presses
:30 hollow hold or rock