Weightlifting & press strength + GMW 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):
3-2-1-1-1 hang power cleans or hang power snatches
6/side single-arm DB Z press
+
4 rounds for reps:
3:00 of [5 wall walks + run to 3rd pole & back + max in remaining time tough single-arm DB hang clean to overhead]
:60 rest
+
3-5 sets:
:30/side plank
OR
mobility work