Weightlifting tech + triplet + accessory

3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 10:00 (5 sets):
1 squat clean + 1 thruster + 1 front squat
OR
1 squat snatch + 1 hang squat snatch + 1 overhead squat
+
3 rounds for time w/12:00 cap:
400m run
21 wall balls
12 pull-ups
+
3 sets not for time:
7-10/side band external rotations
7-10/side band internal rotations
10 scap push-ups