Mobilize, then:
2 sets of:
500 m row
4 line plank walk
A.) 10 EMOM (alt)
3-5 deficit strict hspu
5 box jumps 30/24
B.) 12×1 deadlift @75-80%
Fast and squeeze glutes and hold at top for 2 seconds
* rest :30 sec between
C.) 3 rounds for time:
8 bar muscle ups
8 hang squat cleans 135/95