Weightlifting tech & upper pulling strength + triplet AMRAP + accessory

3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
2-2-2-2-2 hang squat snatches or hang squat cleans
6-8 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets for reps/calories:
:60 dual DB or sandbag on shoulder/back walking lunges
:60 toes-to-bar or solid V ups
2:00 calories
:60 rest
+
3-5 sets:
:30/side plank
8-12 band pull-aparts or face pulls
OR
mobility work