Single-leg & upper pull strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every :60 for 15:00 (5 sets of each):
1st: 6-8 R rear foot elevated split squats
2nd: 6-8 L rear foot elevated split squats
3rd: :30 strict pull-ups
+
3 sets for total calories:
3:00 of [400′ shuttle run (25′ out & back) + 300/250m row or equivalent bike/ski/Runner + max in remaining time double-unders]
:60 rest
+
3-5 sets:
6-8 bicep curls
6-8 tricep pressdowns/extensions
OR
mobility work