Weightlifting + intervals + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
5 ground-to-overheads – your choice full or power c&j or snatch
+
5 sets for reps:
2:00 of [12 alternating DB snatches + 12 line-facing burpees + max in remaining time calories]
:60 rest
+
3 sets:
12-16 alternating DB curl & press
:30 hollow hold or other ab movement of choice
OR
mobility work
*both if time allows