A. Pull-up strength work – 10×2 every 40 sec. Use bands or weights if necessary.
B. 10 rounds, EMOTM (every minute on the minute) of:
2 deadlifts at 60-65%
5 jump squats
5 pushups (clapping if you’re capable)
Use good form on the DLs as usual, and go as fast as possible on the rest.
C. 3×25 hip extensions