Hinge & isometric shoulder strength + ascending couplet + accessory

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):
5-3-1-1-1 clean-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/7:00 cap:
1 burpees w/lateral hop over the DB
2 single-arm DB hang clean to overhead
2/4
3/6
and so on…
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work