Weightlifting & shoulder isometric strength + run/lift options + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
:15-:30 handstand hold – against wall or freestanding
+
3 rounds for time w/12:00 cap:
327m run (to the 4th pole & back)
15-12-9 dual DB Devil’s press
OR
3 rounds for time w/12:00 cap:
327m run
12 deadlifts, moderate up to 155/105
9 hang power cleans
6 shoulder-to-overhead
+
accumulate 2:00 in a hang from bar, starting w/a max hold before chipping away
+
coach-led mobility