Weightlifting tech & upper pulling strength + triplet + accessory

3 rounds as warm-up:
5 table hold to L-sit
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 hang squat snatches or hang squat cleans
5-10 dual DB bent-over rows or ring rows or alternating CTB pull-ups
+
Every 5:00 for 15:00 (3 sets):
12 toes-to-bar
16 dual DB or sandbag on shoulder/back walking lunges
400m run
*select loading to allow for at least :60 rest each set
+
3-5 sets:
:30/side plank
6-9 band pull-aparts or face pulls
OR
mobility work