Squat strength + intervals
3 rounds as warm-up:
6 slow alternating bird dogs
6 slow alternating dead bugs
6 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
3 hang squat cleans
+
5 sets for total calories:
2:00 of [5 pull-ups + 7 dual DB squat cleans + 5 pull-ups + calories in remaining time]
:60 rest
*CTB if possible on the pull-ups, either throughout or for the initial 5 each set
+
5 sets:
4-6 dual DB curls
4-6 dual DB supine tricep extensions
OR
mobility work
*both if time allows