Weightlifting + couplet
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 2:30 for 15:00 (5 sets):
2 power snatches
+
1-2-3-4-5-6-7-8-9-10 for time w/12:00 cap:
Dual DB power cleans
Dual DB shoulder-to-overhead or handstand push-ups
OR
1-2-3-4-5-6-7 for time w/12:00 cap:
Strict handstand push-ups
Deadlifts, 255/175
+
5:00-10:00 coach-led mobility