Mobilize, then:
20 banded steps monster walks
20 lateral steps (each direction)
10 seated box jumps (start seated and jump to a box)
A.) 4 sets of 5 fronts squats @4101
* 4 seconds down, 1 second pause, fast up*
Rest 2-3 minutes between
B. 7 min EMOM
3-5 strict pull-ups + 5 strict dips
C.) Every 5 for 20 minutes
500 m row
15 burpees over the rower