Weightlifting & scap strength + AMRAP + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 scap pull-ups or hollow arch swings
+
Every 2:30 for 15:00 (6 sets):
2-3 squat clean or squat snatch singles
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold or 1-2 pull-overs
+
AMRAP in 10:00:
200′ goblet walking lunges (4 x 25′ out & back)
50 goblet box step-ups
max in remaining time toes-to-bar or muscle-ups
+
3 sets:
15 band pull-aparts
5/side plank clamshell\s
OR
mobility work