Mobilize, then:
3 sets of:
5 inch worms
10 birdies
15 Russian swings
A. 10 min EMOM (alt)
8 push press 135/95
8 box jumps 30/24
B. 5 sets of: alternate between movements
3 tempo OHS (3 seconds down/3 seconds up)
15 hollow rocks
C.
10 min row for max calories