Big WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
3/side single-leg pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
:60 tough power cleans or power snatches
:60 push-ups or strict handstand push-ups
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*tough barbell load that will require all singles
*emphasis on full ROM on all push-ups from lockout to chest on ground back to lockout
*should leave roughly 2:00 rest each round
+
3-5 sets:
10 tricep extensions – any variation
20 curls – any variation
OR
mobility work