Mobilize, then:
2 sets:
5 inchworms
10 step back lunges
:30 nose and toes handstand hold (facing wall)
A.) every :90 sec for 12 minutes
2 hang squat cleans
* build in weight, but use these to focus on technique and positioning
B.) 3 rounds for time:
20 burpees
100 dubs
C.) 2 sets of: (alt)
10 supine grip bent over rows
:30 sec side plank (each)
10 seated dB strict press