Weightlifting + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a heavy squat clean
+
3 sets for total reps/calories:
:60 dual DB box step-overs
:60 toes-to-bar or bar muscle-ups
:60 dual DB box step-overs
:60 calories
:60 rest
+
5:00-10:00 coach-led mobility work