Weightlifting + couplet + accessory

3 rounds as warm-up:
3 nice & slow unweighted Jefferson curl
10-15 push-ups
:15-:30 active hang from bar (top of scap pull-up)
+
15:00 to build to a tough clean & jerk single
+
For time:
10-7-4 wall walks or mat lengths handstand walk
30-21-12 calories
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility