Weightlifting & upper gymnastics strength + couplet options

2 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
3 hang power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
AMRAP in 7:00:
1 wall walk
2 deadlifts, light/moderate up to 205/145
2/4
3/6
and so on…
OR
AMRAP in 7:00:
3 strict handstand push-ups
3 power cleans, 185/125
6/6
9/9
and so on…
+
coach-led mobility