Hinge & isometric shoulder strength + choose-your-own couplet + 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):
5 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
+
accumulate 2:00 in a hollow or L-sit
+
coach-led mobility work