Weightlifting tech/strength + hinge/PU/shuttle triplet + lower leg accessories

3 rounds as warm-up:
5 prisoner Kang squats
:15 handstand hold
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
1 power snatch
3 hang power snatches from anywhere above the knees
*add an overhead squat to the end if it’s a smooth movement for you, but keep the emphasis on the snatch complex
+
3 rounds for time w/12:00 cap:
21 Russian kettlebell swings
15 pull-ups
9 shuttle runs (1 = 25′ out & back)
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work