Weightlifting tech + MWG 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 :60 for 12:00 (10 sets):
2-3 overhead squats or 2-3 hang squat snatches – light & really solid reps, treat as tech work
+
5 sets for reps:
2:00 of [300′ shuttle run + 15 wall balls + max in remaining time toes-to-bar
:60 rest
+
3 sets:
10 alternating DB curls
:30/side plank
OR
mobility work