Weightlifting & upper pull strength + AMRAP intervals + accessory

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 squat cleans or squat snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 rounds for reps:
:40 pull-ups or CTB pull-ups or bar muscle-ups
:20 rest
:40 air squats
:20 rest
:40 calories
:20 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 bicep curls – any variation
OR
mobility work