Mobilize, then:
2 sets of:
10 medball hamstring curls
10 T2B
10 cal assault bike
A.) 5×2 front squat (no tempo) build to heaviest possible
B.) strict press 5-3-3-2-2-2 *start at 70%ish and build to heavy set of 2
C.) 3 sets for total time:
20/15 cal row
12 T2B
10 hang squat cleans 135/95
* rest 1:00 minute between sets