Weightlifting + couplet + accessory
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
1 power clean
+
3 rounds for time w/12:00 cap:
300m run
30 alternating DB hang snatches (or hang clean to overhead if you did snatches Mon)
OR
3 rounds for time w/12:00 cap:
300m run
12-10-8 mat length handstand walk
*so 300m/6 out & back, 300m/5 out & back, 300m/4 out & back
+
2 sets not for time:
10-12/side very light single-arm DB Cuban presses
:10-:20/side star plank