Lifting + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every 2:30 for 12:30 (5 sets):
1 squat clean
1 hang squat clean from just below the knees
1 hang squat clean from anywhere above the knees
*can sub snatches
+
5 sets for total reps:
2:00 of [250′ shuttle run + 15 wall balls + max in remaining time tough pulling variation]
:60 rest
*pick from muscle-ups, CTB pull-ups, chin-over-bar pull-ups, or strict pull-ups
+
3-5 sets:
8-12 bicep curls
8-12 tricep pressdowns/extensions
OR
mobility work