Squat tech/strength + intervals + accessory

3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
4 thrusters – can be from the ground or out of a rack
+
5 sets for total calories:
2:00 of [10 toes-to-bar + 12 alternating reverse lunges (DBs or barbell held any way) + calories in remaining time]
:60 rest
+
5 sets:
6-8 dual DB curls
6-8 dual DB supine tricep extensions
OR
mobility work
*both if time allows