Strength/Skill

Mobility

With a running clock:

2 Minute couch stretch each side

2 Minute T-spine rotations with arm wave each side

Lay with roller or medicine ball across back, arms extended for 3 minutes

Work

"Macho (Wo)Man"
EMOM for as long as possible (up to 20):
3 Power Cleans @ 145/205
3 Front Squats @ 145/205
3 S2OH @ 145/205

 - try to make it to at least minute 12 by reducing the number of reps; drop from 3 to 2 of each movement or down to 1 of each movement if you find you are not getting enough rest