WGM intervals + accessory

2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
6 squat cleans
12 pull-ups or 6 muscle-ups (ring/bar)
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is building to tough on the barbell, smooth/repeatable gymnastics, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
:30 hollow hold
12-16 band tricep pressdowns
OR
mobility work