Weightlifting + choose your own adventure

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a challenging squat snatch single OR overhead squat triple
+
For time w/12:00 cap:
50 toes-to-bar or 20 bar muscle-ups
100 single-arm DB overhead walking lunges
*partition as desired or go straight through
+
5:00-10:00 coach-led mobility work