Weightlifting tech + run & couplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
5 overhead squats or front squats from the ground – full snatch/clean for 1st rep if possible even if it limits weight a bit
+
For time w/15:00 cap:
800m run
4 rounds of [12 pull-ups + 16 sandbag or dual DB walking lunges]
+
5:00-10:00 coach-led mobility work