Weightlifting & press strength + AMRAP intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle snatches
+
Every 3:00 for 12:00 (4 sets of each):
4-3-2-1 hang power cleans or hang power snatches
4-8 dual DB Z press
+
4 sets for total calories:
3:00 of [400′ shuttle run + 8 moderate/tough deadlifts + max calories in remaining time]
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work