Weightlifting + 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 hang squat clean – build to a tough single
+
5 sets for total load:
2:00 of [12/9 calories + 9 thrusters (barbell or DBs) + max in remaining time tough upper pulls (pull-up/CTB/BMU/RMU]
:60 rest
+
3 sets:
10 alternating DB curl & press
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows