Weightlifting & upper 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 12:00 (4 sets of each):
5-4-3-2 hang squat cleans or snatches
5-10 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 sets for total calories:
3:00 of [400′ shuttle run + 20 wall balls + max calories in remaining time]
:60 rest
*heavy or high wall balls if 20 is do-able unbroken
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work