Hinge strength + row/burpee intervals + accessory

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
2-3 standing vertical jumps
+
Every 3:00 for 15:00:
3 clean-grip deadlifts w/:02 descent – can re-set or touch-and-go if you’re comfortable/efficient
+
5 sets for total reps:
:60 calories – your choice
:60 burpees
:60 rest
+
accumulate 2:00 in a relaxed hang from bar