Weightlifting + 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 3:00 for 15:00 (5 sets):
1 power clean
12/9 calories
1 power clean
*tough but solid cleans!
+
AMRAP in 10:00:
15 burpees
15 calories
15 Russian kettlebell swings
15 calories
+
3-5 sets:
:15-:30 hollow hold or rock
15 light bent-over band pull-aparts
OR
mobility work