Weightlifting complex + chipper + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
4 alternating alternating front rack reverse lunges
2 front squats
+
For time w/10:00 cao:
1000m row or equivalent bike/ski
50 thrusters, 45/35
30 pull-ups
OR
For time w/10:00 cap:
10 muscle-ups
50 alternating pistols
1000m row or equivalent bike/ski
+
3-5 sets:
15 band bicep curls
15 band tricep pressdowns
OR
mobility work