Hinge/push intervals + press/calorie intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
6 sets:
:60 of [3 moderate power cleans or snatches + steady (not max, find an easily sustainable pace) bar-facing burpee in remaining time]
:60 rest
+
3 sets for reps:
3:00 of [20/16 calories + 4 wall walks + max in remaining time calories]
:60 rest
+
3-5 sets:
8-10 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows