Press & hinge strength + chipper + accessory

3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
2 touch-and-go clean-grip deadlifts
6-8 standing dual DB shoulder press
+
For time w/10:00 cap:
1000m row
50 single-arm DB hang clean & jerk
30 burpees w/lateral hop over the DB
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work