Squat & upper pull strength + AMRAP + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 12:00 (4 sets):
3-5/side DB rear foot elevated split squat
3-5/side 3-point DB rows
+
For time w/10:00 cap:
400m run
30 toes-to-bar
200m run
100′ dual DB walking lunges (2 x 25′ out & back)
+
3 sets:
15 glute bridges w/a squeeze at the top
:15/side star plank