Hinge & upper press isometric strength + ascending triplet + hang

3 rounds as warm-up:
5/side single-leg prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
AMRAP in 7:00:
1 power clean
2 deadlifts
3 handstand push-ups or 3 burpees w/lateral hop/step over the bar
2/4/6
3/6/9
and so on…
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work