Weightlifting tech + intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every :90 for 15:00 (10 sets):
1 overhead squat or 1 hang squat snatch – moderate & solid reps, treat as tech work
+
3 sets for total calories:
3:00 of [12 wall balls + 12 toes-to-bar + 12 wall balls + 300′ shuttle run + max in remaining time calories]
:60 rest
+
3 sets:
10/side band Pallof press
:30/side plank
OR
mobility work