The final long solo AMRAP?

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:
600m row or equivalent ski/bike/runner
8 burpees w/lateral step/hop over the DB
10 alternating DB snatches
12 V ups
+
3-5 sets:
10 dual DB curls
5-10 light dual DB delt raises
OR
mobility work