Hinge & isometric shoulder strength + triplet chipper + 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 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
For time w/12:00 cap:
15 wall walks or mat lengths handstand walk
750m row or 600m run
45 Russian kettlebells swings or 15 tough sandbag or med ball ground-to-/over-shoulder
+
accumulate 2:00 hang from bar – 1-arm if possible!
+
coach-led mobility work