GWMWG intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every 5:00 for 30:00 (6 sets):
4-6 pull-ups – CTB if efficient!
3 squat cleans or squat snatches
271m run (3rd pole & back) or row/bike/ski equivalent
3 squat cleans or squat snatches
4-6 pull-ups
*continued emphasis on quick/smooth transitions throughout
+
3-5 sets:
9-12 bicep curls
9-12 tricep pressdowns/extensions
OR
mobility work