Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets of each):
3-4 hang squat snatch or hang squat clean
6-8 Australian CTB pull-ups w/a pause @ the top
+
Every 5:00 for 15:00 (3 sets):
:60 bar muscle-up, CTB pull-ups, or pull-ups
:60 continuous walking lunges
300m run
*pick a challenging pulling variation and light/moderate loading on the lunges (or can do them unloaded), then run hard!
+
3-5 sets:
:30/side plank
10 light band pull-aparts or face pulls
OR
mobility work