Hinge & hold strength + run/press/hinge repeats + 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):
2 touch-and-go clean-grip deadlifts, moderate
:10-:30 handstand hold or L-sit
+
Every 5:00 for 15:00 (3 sets)
400m run
6 wall walks or mat lengths handstand walk
8 power cleans
*pick pressing variations and loads that allow you to have at least :60 rest for the first 2 sets
+
3-5 sets:
15 band curls
15 band pull-aparts or face pulls
OR
mobility work