Glute activation warmup

A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

B.
Four sets of:
Single Arm DB Press x 8 reps @ 2011
Rest 60 seconds
Med-Ball Sit-Ups x 15 reps (use a weight that will allow you to be unbroken)
Rest 60 seconds

C.
For Time:
Row 1000 Meters
20 Hang Cleans (185/125 lbs)
20 Toes-to-Bar

D.

Emom 5

5 lateral delt raises + 5 bicep curls