Weightlifting + press/hinge couplet
3 rounds as warm-up:
10 pvc passthroughs
10 prisoner walking lunges
5 strict pull-ups or scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip or snatch-grip deadlift, 31X1
1 slow & controlled wall walks or 1-2 mat lengths handstand walk
+
10 rounds for time w/10:00 cap:
5 bar-facing burpees
5 light/moderate power cleans, up to 115/85
OR
10 rounds for time w/10:00 cap:
5 strict handstand push-ups
10 alternating DB snatches, 50/35
+
5:00-10:00 coach-led mobility