Hinge & upper press strength + little triplets + accessory

3 rounds as warm-up:
:30 hang from bar
6 pvc muscle snatches
3-6 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
4 snatch-grip deadlifts, 21X1
4-8/side single-arm Z press
+
AMRAP in 7:00:
3 burpee toes-to-bar OR muscle-ups – your choice ring/bar
2 power cleans
1 front squat
*same load for both barbell movements, up to 155/105
+
3-5 sets:
12-15 band tricep pressdowns
12-15 band curls
OR
5:00-10:00 coach-led mobility