Hinge & hold strength + WGM 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):
5-4-3-2-1 clean-grip deadlifts, moderate
:10-:30 handstand hold or L-sit or plank
+
Every 5:00 for 15:00 (3 sets)
:60 power clean singles
:60 wall walks or handstand walk
500/400m row or equivalent bike/ski
+
3 sets:
15-20 band curls
15-20 band pull-aparts or face pulls
OR
mobility work