Weightlifting + something Open-y
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
12:00 to build to a power clean or power snatch max for the day
+
For time w/12:00 cap:
3 rounds of [10 power cleans @ 185/125 + 10 handstand push-ups]
3:00 rest
3 rounds of [10 deadlifts @ 185/125 + 10 bar-facing burpees]
OR
For time w/12:00 cap:
1-2-3-4-5-6-7 of [dual DB hang power cleans + dual DB shoulder-to-overhead]
3:00 rest
7-6-5-4-3-2-1 of [dual DB hang power cleans + dual DB shoulder-to-overhead]
+
5:00-10:00 coach-led mobility