Hinge/press intervals + AMRAP + 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
+
5 sets:
:60 of [5 touch-and-go clean-grip deadlifts + max in remaining time strict/kipping handstand push-ups, ring/bar dips, push-ups, handstand walk, or wall walks] 2:00 rest
*moderate/tough on the barbell, then the most challenging gymnastics movement that still allows for a few solid reps each round
+
AMRAP in 10:00:
15 calories or 200m run
15 Russian kettlebell swings
+
3-5 sets:
:15-:30 hollow hold or rock
15 light dual DB delt raises
OR
mobility work