Weightlifting & upper press + interval triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 touch-and-go clean-grip deadlifts, moderate
2-3 wall walks
+
Every 5:00 for 15:00 (3 sets):
:60 handstand push-ups, dips, or T hand-release push-ups
:60 dual DB power cleans or med ball or sand bag ground-to-shoulder
300m run
*pick pressing variations and loads that are challenging and limit the number of reps you’ll get, then run hard!
+
3-5 sets:
20 tricep band pressdowns
20 band pull-aparts or face pulls
OR
mobility work