Clean/push/cal AMRAP + accessory work
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner Kang squats
+
5:00 to clean or snatch prep
+
5 sets for load/completion:
:60 to complete 3 power cleans or 3 power snatches
:60 strict handstand push-ups or perfect push-ups
:60 calories @ moderate effort- your choice bike/row/ski
:60 rest
+
3 sets not for time:
3-6/side single-arm DB external rotations
:10-:20/side star plank