Strength
E2MOM 10 minutes (5 rounds):
20 Walking Lunges holding DBs
then, EMOM 10 minutes, alternating (5 rounds of each):
One-Arm KB or DB Row (6-8 reps each arm)
30 seconds of Handstand Walking Practice OR Wall Walk into 20-sec Handstand Hold
Conditioning
AMRAP 9 minutes:
2 DB Snatch
2 Burpees
1 Rope Climb
4 DB Snatch
4 Burpees
1 Rope Climb
…. etc., adding 2 reps of each movement (always followed by 1 rope climb)
Cash-Out / Cool Down
5×3 Single Arm DB OH Squat
Focus on form, rest as needed
Foam Roll Smashing, 3-5 minutes