Weightlifting + chipper + 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
+
5 sets:
:60 of [3 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups]
2:00 rest
*full clean/snatch counts as first rep
+
AMRAP in 10:00:
15 wall balls
15 row calories
+
3-5 sets:
8-12 band bicep curls
8-12 band tricep pressdowns
OR
mobility work