Weightlifting & upper pull strength + aerobic intervals

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
4-3-2-1-1 hang squat cleans or hang squat snatches
4-8 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets:
3:00 of [run to 4th pole & back + max calories in remaining time]
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 bicep curls – any variation
OR
mobility work