Hinge & hold strength + triplet intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
3 touch-and-go clean-grip deadlifts, moderate
:10-:30 handstand hold or L-sit
+
3 sets
4:00 of [400m run + max in remaining time of 6 handstand push-ups (or dips or T hand-release) + 4 moderate power cleans]
*pick pressing variations and loads that are challenging and limit the number of reps you’ll get, then run hard!
+
3-5 sets:
16 tricep band pressdowns
16 band pull-aparts or face pulls
OR
mobility work