Long AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
AMRAP in 30:00:
50 calories – your choice bike/row/ski/runner
5 front squats or overhead squats from the ground, moderate up to 185/125
5 bar muscle-ups or 10 strict pull-ups or challenging ring rows
50 single-unders
+
3-5 sets:
:30/side plank
5-10 light dual DB delt raises
OR
mobility work