Pulling tech + couplet + accessory
3 rounds as warm-up:
1-2 wall walks
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 power snatch, power clean, or clean-grip deadlift
*build to a moderate single of your choice of pull
+
3 rounds for time w/12:00 cap:
24 row calories
20 Russian kettlebell swings, light/moderate
16 T hand-release push-ups
OR
3 rounds for time w/12:00 cap:
24 row calories
12 mat length handstand walk
+
2 sets not for time:
6-8/side light DB Cuban presses
:30 hollow hold or rock