Weightlifting + MGW intervals + accessory
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):
1 squat clean – build to a tough single
+
5 sets for total load:
2:00 of [12/9 calories + 9 pull-ups (or 6/3 bar muscle-ups + 3 squat cleans in the remaining time]
:60 rest
*you pick the load each round, just have to be able to hit 3 reps
+
3 sets:
16 alternating DB curl & press
:30 hollow hold – emphasis on low back pressed into ground
OR
mobility work
*both if time allows