Weightlifting + chipper + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles
12/9 calories
*moderate/tough but solid cleans followed by a tough row
+
For time w/10:00 cap:
21 dual DB shoulder-to-overhead or strict handstand push-ups
50 Russian kettlebell swings
15 dual DB shoulder-to-overhead or strict handstand push-ups
500m row or equivalent ski/bike
9 dual DB shoulder-to-overhead or strict handstand push-ups
+
3-5 sets:
:15-:30 hollow hold or rock
10-15 light band pull-aparts
OR
mobility work