Hinge & gymnastics press strength + intervals

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1 – get in 5-10 solid push-ups or dips after each set
+
5 sets for total reps/calories:
:60 DB hang clean to overhead – alternate sides as desired
:60 calories
:60 rest
+
5:00-10:00 coach-led mobility work