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 15:00 (5 sets of each):
8-12 dual DB or sandbag/med ball walking lunges – implements can be held in any way
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
For reps/calories
8 sets of [:20 air squats + :10 rest]
+
4 sets of [:40 pull-ups + :20 rest]
+
2 sets of [1:20 calories + :40 rest]
+
3-5 sets:
9-12 tricep extensions – any variation
9-12 bicep curls – any variation
OR
mobility work