Hinge & isometric shoulder strength + ascending couplet + 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):
3-3-3-3-3 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar/bench dip hold or handstand hold/walk
*for dip holds emphasize long/straight arms pushing hands through the bars/rings, neutral/relaxed face & neck
+
AMRAP in 7:00:
2 burpees w/lateral hop/step over the DB
4 single-arm DB hang clean to overhead
4/8
6/12
and so on, adding 2 to the burpees & 4 to the hang clean to overhead each round
*can change arms as desired/needed throughout on the hang clean to overhead
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work