Lifting + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
15:00 to build to a tough squat clean or squat snatch single
+
5 sets for total reps:
:90 of [150′ shuttle run + 9 dual DB or sandbag squats + max in remaining time tough pulling variation]
:30 rest
*pick from muscle-ups, CTB pull-ups, chin-over-bar pull-ups, or strict pull-ups
+
3-5 sets:
10 bicep curls
10 tricep pressdowns/extensions
OR
mobility work