Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5 clean-grip deadlifts – touch-and-go preferred today, but reset if needed to maintain solid positions
20-40 double-unders or single-unders
+
Every 5:00 for 15:00 (3 sets):
7 burpees
7 hang power cleans
7 burpees
500/450m row or ski or 1000/900m bike erg
*select loading to allow for at least :60 rest each set
+
3-5 sets:
12-16 band curls
12-16 band tricep pressdowns
OR
mobility work