2 rounds as warm-up:
:30 relaxed hang from bar
20 light Russian kettelbell swings
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down)
2nd: 6-10 DB floor presses
+
21-15-9 for time w/10:00 cap:
Single-arm DB shoulder-to-overhead – can switch arm at any time
Hang power cleans
*very heavy DB, light/modeate barbell
OR
3 rounds for time w/10:00 cap:
15 dips (ring or bar)
15 deadlifts, 225/155
+
5:00-10:00 coach-led mobility