Weightlifting & upper pull strength + WMG intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
10-12 dual DB or sandbag/med ball walking lunges – implements can be held in any way
5-6 bent-over barbell rows
+
5 rounds for reps:
2:00 of [5/side single-arm DB thrusters + run to 2nd pole & back + remaining time upper pull]
:60 rest
*DB load should allow for unbroken sets of 10 total thrusters
*your choice upper pull (ring row, Australian CTB, strict pull-up, pull-up, CTB, bar muscle-up, ring muscle-up) should be able to right in from the run and start accumulating reps
+
3 sets:
12-15 band tricep pressdowns
12-15 bicep curls – any variation
OR
mobility work