Weightlifting complex + AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 2:30 for 15:00 (6 sets):
1 squat clean
2 alternating alternating front rack reverse lunges
3 front squats
+
AMRAP in 10:00:
1000m row or equivalent bike/ski
max in remaining time of [5 pull-ups (CTB if possible) + 10 med ball or sandbag on shoulder walking lunges]
+
3-5 sets:
8-12 band bicep curls
8-12 band tricep pressdowns
OR
mobility work