Weightlifting & scap strength + couplets + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
1 overhead squat
:10-:20 active hang from bar (top of scap pull-up) or :10-:20 chin-over-bar hold
+
For total time:
21 pull-ups
21 front squats
2:00 rest
21 burpees
21 pull-ups
2:00 rest
21 front squats
21 burpees
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work