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
1 hang squat clean
3 front squats
+
For time w/10:00 cao:
800m run
4 laps around the gym Farmer’s walk
100 air squats
+
3-5 sets:
12 band bicep curls
12 band tricep pressdowns
OR
mobility work