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:
500m row or equivalent ski/bike
5 power cleans, moderate up to 155/105 (or power snatches up to 135/95)
5 wall walks or 5 mat lengths handstand walk
50 single-unders
+
3-5 sets:
10 alternating single-leg V ups
5-10 light dual DB delt raises
OR
mobility work