Weightlifting + quick chipper

3 rounds as warm-up:
3 prisoner Kang squats
6-12 push-ups
:15-:30 active hang from bar (top of scap pull-up)
+
Every 2:30 for 15:00 (6 sets):
6-5-4-3-2-1 power cleans – can be touch-and-go or drop & reset
+
For time:
45 Russian kettlebell swings
9 wall walks or mat lengths handstand walk
450m row or equivalent
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility