Hinge & SA press strength + sprint + accessory work

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 2:30 for 15:00 (6 sets):
3 clean-grip deadlifts, 31X1
6-9/side single-arm DB/KB shoulder press
+
For time w/6:00 cap:
30 ground-to-overhead
OR
60 single-arm DB hang clean-to-overhead
*select the heaviest load that still gives you a shot to finish under the cap
+
3-5 sets:
6-8 dual DB curls
12-16 band face pulls
OR
5:00-10:00 coach-led mobility