Weightlifting tech/strength + buy-in intervals + accessories

3 rounds as warm-up:
5 pvc Kang squats
:15 handstand hold
5-10 toes-to-bar or hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
1 power clean
1 hang power clean from anywhere above the knees
+
For total reps:
4:00 of [400m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating reverse goblet reverse lunges)]
:60 rest
3:00 of [300m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating goblet reverse lunges]
:60 rest
2:00 of [200m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating goblet reverse lunges)]
:60 rest
:60 of [100m row/ski + rounds in remaining time of (12 Russian kettlebell swings + 12 alternating goblet reverse lunges)]
*same load for the swings & lunges
*pick up where you left off on the KB couplet each round
*can sub 800/600/400/200m bike erg for the row/ski
+
3-5 sets:
5-10/side single-leg calf raises w/toes elevated
10/side single-arm shrugs
OR
5:00-10:00 mobility work