WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 5:00 for 30:00 (6 sets):
3 front squats from the ground
9 toes-to-bar
300m run or equivalent rows/ski/bike
*goal is tough/heavy work on the barbell, smooth gymnastics, and a fast run – should have at least 2:00 of rest each set
+
3-5 sets:
7-10 bicep curls
7-10 tricep presses
*any variation works
OR
mobility work