Press strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
10:00 to build to a tough push press triple
+
5:00 rest
+
5 sets for total calories:
2:00 of [6 power cleans or snatches + 30 double-unders + max calories in remaining time]
:60 rest
*barbell should be heavy enough that singles make the most sense throughout
+
3-5 sets:
:15-:30 hollow hold or rock
9-12 band curls
OR
mobility work