Weightlifting tech + WMG intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1-2 overhead squats or 1-2 hang squat snatches – light/moderate & really solid reps, treat as tech work
+
5 sets for reps:
2:00 of [15 wall balls + 300′ shuttle run + max in remaining time pull-ups (CTB if possible)] :60 rest
+
3 sets:
5/side band Pallof press
:30/side plank
OR
mobility work