Something Open-y + accessory work
2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
10:00 to build to a moderate squat clean or squat snatch single, mix in a few scap pull-ups, strict pull-ups, kipping between reps
+
AMRAP in 10:00:
4 pull-ups
8 calories
12 (6 out & back) single DB overhead walking lunges
+
3 sets for completion:
12-16 alternating DB curl & press
12-16 band good mornings
OR
mobility work
*both if time allows