2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a heavy power snatch or power clean single
+
3 sets for total calories:
4:00 of [8 wall walks + 20 alternating light/moderate DB snatches + calories in remaining time]
:60 rest
+
3 sets:
10 dual DB curls
10 band tricep pressdowns
OR
mobility work
*both if time allows