Squat/pull intervals + row/lunge/double-under 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
+
4 sets:
:90 of [8-12 light/moderate overhead or front squats from the ground + accumulate steady pull-ups (CTB if possible) or toes-to-bar or bar muscle-ups in remaining time]
:90 rest
+
3 sets for reps:
3:00 of [300/250m row + 50′ dual DB walking lunges (25′ out & back) + max in remaining time double-unders]
:60 rest
*your choice overhead/shoulders/sides on the lunges
+
2-3 sets:
16-20 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows