Squat tech/strength + intervals + accessory
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 snatch balance
1 overhead squat
+
4 sets for total calories:
3:00 of [15 pull-ups (CTB if proficient) + 21 wall balls + calories in remaining time]
:60 rest
+
3 sets:
8-10 dual DB curls
8-10 dual DB supine tricep extensions
OR
mobility work
*both if time allows