Hinge/press strength + chipper + accessory
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts
5-10 dual DB bench or floor press
+
For time w/10:00 cap:
800m run
40 deadlifts, light up to 185/125
20 bar-facing burpees
OR
For time w/10:00 cap:
20 strict handstand push-ups
40 alternating DB snatches, 70/50
800m run
+
3-5 sets:
:15-:30 hollow hold or rock
10 light dual DB delt raises
OR
mobility work