Weightlifting & isometric shoulder strength + ascending couplet + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 L-sit
+
AMRAP in 8:00:
1 wall walk or mat lengths handstand walk
2 alternating DB snatches, tough
2/4
3/6
and so on, adding 1 to the wall walks or handstand walks and 2 to the DB snatches each round
+
accumulate 2:00-3:00 in a ralaxed hang from bar
+
coach-led mobility