Weightlifting & press strength + AMRAP 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):
5-4-3-2-1 power clean or power snatch singles
8-10 dual DB bench press
+
4 rounds for reps/calories:
:40 push-ups
:20 rest
:40 Russian kettlebell swings
:20 rest
:40 calories
:20 rest
*emphasis on perfect push-up ROM – lock-out to chest touching floor and back to lockout while maintaining a solid plank position throughout
+
3-5 sets:
12-16 tricep extensions – any variation
12-16 curls – any variation
OR
mobility work