Fatigued SL intervals + chipper + 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 15:00 (5 sets):
12/9 calories – your choice bike/row/ski
12 steps dual DB/KB walking lunge – DB/KBs held any way
*hard calories and then right into a moderate/tough lunge
+
For time w/10:00 cap:
21 toes-to-bar or 7 muscle-ups
500m row or equivalent
15 toes-to-bar or 5 muscle-ups
50 wall balls
9 toes-to-bar or 3 muscle-ups
+
3-5 sets:
9-12 band bicep curls
9-12 band tricep pressdowns
OR
mobility work