Weightlifting & gymnastics press strength + choose your own triplet

3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
2 hang power snatches or hang power cleans
:15-:30 handstand hold or 4-8 tough strict handstand push-ups (can add a little deficit or go wall-facing if desired)
+
AMRAP in 8:00:
2 power cleans
4 deadlifts
8 perfect push-ups or handstand push-ups
*up to 135/95
OR
AMRAP in 8:00:
mat lengths handstand walk
*begin minutes 0/2/4/6 with 12 deadlifts + 9 hang power cleans @ 155/105
+
accumulate 10-20 slow hollow arch rolls
+
coach-led mobility