Press strength + choose-your-own-adventure + accessory

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
4-4-4-4-4 bench press, 30X1
8-12 band face pulls
+
For time w/12:00 cap:
90 single-arm DB snatches
60 burpees over the DB
OR
For time w/12:00 cap:
90 calories
30 mat lengths handstand walk
*partition as desired
+
3-5 sets:
10 alternating DB curls
10 band pull-aparts
OR
5:00-10:00 coach-led mobility