Hinge & isometric shoulder strength + out & back triplet + accessory

3 rounds as warm-up:
5/side single-leg prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
For time w/10:00 cap:
20 burpees w/lateral hop over the DB
30 alternating DB snatches
400m run
30 alternating DB snatches
20 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work