A bunch of little intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (10 sets):
400′ shuttle run
4 power cleans or snatches, light/moderate singles
4 bar-facing burpees
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work