Upper push/pull strength + run/swing/pull intervals + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
2 weighted strict pronated pull-ups, 11X0
4-6/side single-arm DB Z press, 11X1
+
5 sets for reps:
2:00 of [300′ shuttle run (or run to the 1st pole & back) + 12 light/moderate Russian kettlebell swings + tough upper pulls in remaining time]
:60 rest
*swings should be easily unbroken, upper pull should be challenging – pick from muscle-ups, CTBs, pull-ups, Australian CTBs, or strict
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 mobility work