Pull/squat/breathing intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters
+
Every 6:00 for 30:00 (5 sets):
:90 of [5 pull-ups + 10 wall balls]
500/400m row/ski (or 1000/800m bike erg or .65/.55 mile Echo Bike or 400m run)
*treat as five :90 high-effort AMRAPs, each followed by a moderate row/ski/bike/run followed by true rest/recovery
*pick up where you left off on the pull-up/wall ball each set (so if you did 5 pull-ups + 10 wall balls + 5 pull-ups in the first set, your next set will begin with 10 wall balls)
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work