MGW 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):
300m run or 400m row/ski or 800m bike erg
9-12 pull-ups or 12 Australian CTB pull-ups or 4-6 muscle-ups (your choice bar/ring)
6 squat cleans
*intent is smooth gymnastics & moderate/tough lifting while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least 2:00 rest each interval
+
3-5 sets:
:30 hollow hold
10-15 band tricep pressdowns
OR
mobility work