Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
:20 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):
2-3 hang squat snatches or hang squat cleans
6-9 dual DB bent-over rows
+
Every 5:00 for 15:00 (3 sets):
4:00 of [500′ shuttle run (10 x 25′ out & back) + max in remaining time of 7 toes-to-bar + 10 walking lunges]
:60 rest
+
3-5 sets:
:30/side plank
8-12 light band pull-aparts or face pulls
OR
mobility work