MGW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
400m run or equivalent bike/row/ski erg
8-12 pull-ups or 4-6 muscle-ups (ring/bar)
6 front or overhead squats – can be from the ground or rack
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
12 band bicep curls
12 band tricep pressdowns
OR
mobility work