Hinge strength + intervals + accessory

2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
3 hang power cleans
+
5 sets for total calories:
2:00 of [5 bar-facing burpees + 5 hang power cleans + 5 bar-facing burpee + max in remaining time calories of choice]
:60 rest
+
5 sets:
4-6 dual DB curls
4-6 dual DB supine tricep extensions
OR
mobility work
*both if time allows