Hinge & upper press strength + intervals + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
12:00 to build to a moderate/tough close-grip bench press triple
+
4 sets for total shuttles:
3:00 of [9 power cleans/snatches + 12 handstand push-ups/dips/push-ups + max in remaining time shuttle runs (every 25′ = 1)] :60 rest
*barbell load should be heavy enough to make singles the way to go
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work