Weightlifting & press strength + 2:1 intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
5 hang power cleans
5 dual DB elevator shoulder press w/:01 pause w/hands level w/top of head on the way up & down
+
For reps/calories
8 sets of [:20 push-ups + :10 rest]
+
4 sets of [:40 Russian kettlebell swings + :20 rest]
+
2 sets of [1:20 calories + :40 rest]
+
3-5 sets:
:30/side plank
OR
mobility work