Mobilize, then:
2 sets of:
5 box jumps
3 line plank walk (feet in plates)
10 Knee to elbows
10 slam balls 30/20
A.). 5 sets of:
Front squat 4-5 reps @4101
Heavier than last week, rest 2:30 between
B.)
3 rounds for time:
400 m run
15 C2B pull-ups (scale to pull-ups)
C.) 3x max reps ring dips
Rest 2:00 min