Sled pull tech + buy-in AMRAPs

For completion as warm-up:
20 pvc Kang squats
jog to 2nd pole & back
+
10:00 sled pull tech work
+
2 rounds for reps:
4:00 of [400m run + burpee broad jumps in remaining time]
2:00 rest
4:00 of [400m run + wall balls in remaining time]
2:00 rest
4:00 of [400m run + row or ski erg meters in remaining time]
2:00 rest

notes/intent:
*heavy load on the sled w/emphasis on hips, footwork, and rope management
*high effort throughout on the 4:00 intervals, goal is best sustainable run pace