Weightlifting & upper press stability + chipper

3 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 3:00 for 15:00 (5 sets):
5-4-3-2-1 hang power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
For time w/12:00 cap:
50 burpees w/lateral hop/step over the DB
50 single-arm DB hang clean to overhead
50 calories – your choice
+
coach-led mobility