Weightlifting & isometric 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):
2-2-2-2-2 hang squat cleans or snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets for reps/calories:
:60 dual DB or sandbag on shoulder/back walking lunges
:60 toes-to-bar or solid V ups
2:00 calories
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work