Single-leg & upper pulling strength + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 12:00 (4 sets of each):
10 steps dual DB or sand bag walking lunges – held anyway
10 Australian CTB pull-ups
+
AMRAP in 15:00:
5 dual DB squats, moderate/tough
10 V ups
20 calories
+
3-5 sets:
:30/side plank
15 light band pull-aparts or face pulls
OR
mobility work