Single-leg & upper pull strength + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
4-6/side split squats (can be flat or with an elevated rear or front foot if desired)
2-3 strict pronated pull-ups – weight or band-assist as needed to make 2-3 unbroken but tough for all sets
+
AMRAP in 10:00:
10 V ups
40 double-unders or 80 single-unders
100′ Farmer’s walk
+
3 sets:
8-10 band tricep pressdowns
8-10 bicep curls – any variation
OR
mobility work