Hinge & isometric shoulder strength + out & back intervals + accessory

3 rounds as warm-up:
5/side prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 2:30 for 15:00 (6 sets):
3 snatch-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
For time w/11:00 cap:
20/16 calories
12 hang power cleans
16 burpees over the bar
:60 rest
16 burpees over the bar
12 hang power cleans
20/16 calories
*your choice row/bike/ski/Runner for the calories
*light/moderate barbell you could potentially complete unbroken
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work