Press/hinge/run intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 6:00 for 30:00 (5 sets):
:60 wall walks or handstand walk
:60 alternating DB snatches, tough
400m run or row/bike/ski equivalent @ light/moderate effort
+
2-3 sets:
12 alternating DB curls
20 V ups
OR
mobility work