Upper press strength + triplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a heavy bench press single
+
3 sets for total reps/calories:
:60 single-arm DB hang clean to overhead – can switch arms any time
:60 burpees w/lateral hop/step over the DB
:60 calories
2:00 rest
+
5:00-10:00 coach-led mobility work