SL & SA strength + chipper w/rest + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 12:00 (4 sets):
6-8/side rear foot elevated split squats, 30X0
6-8/side 3-point DB rows, 10X0
+
For time:
16 thrusters, light/moderate up to 115/75
32 pull-ups
16 thrusters
3:00 rest
800m run
+
3-5 sets:
6-8 bicep movement of choice
3-4/side plank clamshells
OR
mobility work