Weightlifting & scap strength + couplet + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10-15 wall balls
+
Every 2:30 for 15:00 (6 sets):
10 steps dual DB or sand bag or med ball (held any way) walking lunges
:10-:30 active hang from bar (top of scap pull-up) or :10-:30 chin-over-bar hold
+
For time w/10:00 cap
50 double-unders
10 pull-ups
10 V ups
40/10/10
30/10/10
20/10/10
10/10/10
*CTB if proficient enough to have a shot to finish under the cap
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work