Weightlifting + barbell/burpee/calorie triplet
3 rounds as warm-up:
:20 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a challenging hang power clean or hang power snatch double
+
15:00 @ tough but sustainable effort:
5 ground-to-overhead any way (clean & jerk or snatch), moderate up to 135/95
10 bar-facing burpees
15 calories – your choice row/ski/bike
+
5:00-10:00 coach-led mobility