Hinge/press intervals + chipper + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
+
5 sets:
:60 of [3-2-1-1-1 touch-and-go clean-grip deadlifts + max in remaining time strict/kipping handstand push-ups, ring/bar dips, push-ups, handstand walk]
2:00 rest
*moderate/tough on the barbell, then the most challenging gymnastics movement that still allows for a few solid reps each round
+
For time 12:00 cap:
800m run
80 alternating DB snatches
+
3-5 sets:
:15-:30 hollow hold or rock
8-12 light dual DB delt raises
OR
mobility work