Lifting + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
10:00 to build to a tough push press double
+
5:00 rest
+
5 sets for total calories:
2:00 of [15/12 calories + 3 wall walks + max in remaining time power cleans or power snatches @ 135/95]
:60 rest
*only reduce barbell load if you don’t think you’ll be able to hit at least couple reps each interval
+
3-5 sets:
:15-:30 hollow hold or rock
10 curls – any variation
OR
mobility work