Weightlifting & press strength + AMRAP intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
5 pvc overhead or back squats
+
Every 3:00 for 12:00 (4 sets of each):
3 hang power cleans or hang power snatches
6 dual DB Z press
+
4 sets for reps/calories:
:30 power cleans, up to 135/95
:60 wall walks or handstand walk mat lengths
:90 calories
:60 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 curls – any variation
OR
mobility work