Alternating intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 15 wall balls or 10 dual DB thrusters + 250/200m row or equivalent ski erg or bike
2nd: 10 pull-ups or CTB pull-ups or 5 muscle-ups (bar or ring) + 250/200m row or equivalent
*should have :60+ rest each set, adjust accordingly
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work