Weightlifting & press strength + choose your own triplet

3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
3 power clean or power snatch singles
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
AMRAP in 8:00:
5 push-ups
3 dual DB deadlifts
2 dual DB hang power cleans
OR
AMRAP in 8:00:
2 strict handstand push-ups
3 kipping handstand push-ups
5 deadlifts, moderate/tough up to 175/275
+
coach-led mobility