3 sets as warm-up:
5 scap pull-ups or :30 supine plank
5 prisoner Kang squats
1 wall walk
5 sets:
3 moderate clean-grip deadlifts, 41X1
2:00 rest
*if no barbell, sub 10 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top); begin a set every :60
+
5 rounds for completion:
10 unbroken power cleans w/light barbell, dual DBs, or sub Russian swings or alt DB snatch
:30 rest
20 Russian twists
:30 rest
+
10:00 relaxed mobility work of choice
+
5:00 static back