Hinge & isometric shoulder strength + chipper + accessory

3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 handstand hold or a little handstand walking
+
For time w/10:00 cap:
800m run
50 alternating DB snatches
20 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work