3 rounds as warm-up:
5/side single-arm DB hang clean to overhead, light
10 hollow rocks
30 single-unders
+
Every :90 for 15:00 (5 sets of each):
1st: 8-10 (4-5/side) alternating dual DB crossbody Romanian deadlifts
2nd: 8-10 (4-5/side) alternating dual DB floor press
*both movements slow & controlled again
+
AMRAP in 7:00:
14 bar-facing burpees
14 hang power cleans, light up to 95/65
OR
AMRAP in 7:00:
28 (2 x 7 out & back) mat lengths handstand walk
28 power snatches, 115/75
+
5:00-10:00 coach-led mobility