Squat strength + shuttle/hinge intervals + shoulder accessories

3 rounds as warm-up:
5 scap pull-ups
5 pvc Kang squats
:30 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5 back squats
+
For total reps:
4:00 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
:60 rest
3:00 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
:60 rest
2:00 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
:60 rest
:60 of [4 shuttle runs + 3 deadlifts + 2 power cleans + 1 hang power clean]
*pick up where you left off each round
*moderate/tough load on the barbell, should have to think a bit before starting each set
*1 shuttle run = 25′ out & back
+
3-5 sets:
:30-:60 hang from bar
:30 handstand hold
OR
5:00-10:00 mobility work