Hinge & isometric shoulder strength + chipper + accessory

3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 21X1
:15-:30 handstand hold or top of dip hold
+
For time w/10:00 cap:
500′ shuttle run
40 dual DB deadlifts
30 dual DB shoulder-to-overhead or strict handstand push-ups
20 dual DB hang power cleans
*same pair of DBs for all movements
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work