Hinge & upper press strength + buy-in couplet + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6-9/side single-arm DB bench press
+
AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [5/side single-arm DB shoulder-to-overhead + 10 toes-to-bar]
+
3-5 sets:
8-12 band tricep pressdowns
8-12 band face pulls
OR
5:00-10:00 coach-led mobility