3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
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AMRAP in 5:00:
Strict handstand push-ups OR absolutely perfect push-ups – chest and only chest touching the ground w/no pause @ the bottom, perfect plank w/straight elbows @ top
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Every 4:00 for 20:00 (5 sets):
10-8-6-4-2 touch-and-go deadlifts OR 10 tough Russian kettlebell swings
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
*so first set 10 DLs, second set 8, and so on… can increase load as you go or stay even across
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5:00-10:00 coach-led mobility work