WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
12-9-6-3-3 front or overhead squats – can be from the ground or rack
9-12 pull-ups or CTB pull-ups or 3-6 muscle-ups (bar/ring)
400m run or equivalent ski/bike/row
*load for challenging but unbroken sets on the barbell and at least 2:00 rest each set
+
3-5 sets:
:15-:30 hollow hold or rock
15 band tricep pressdowns
OR
mobility work