Hinge & isometric shoulder strength + “Helen”-ish + 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):
5-4-3-3-3 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
3 rounds for time w/15:00 cap:
run to 4th pole & back
20 alternating DB snatches, light up to 50/35
12 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work