Mobilize, then:
20 banded monster walks
20 lateral banded walks (both directions)
10 banded air squats (around knees)
10 banded good mornings (around knees)
A.) every 3 minutes for 15
4 back squats @ 75%+
B.) 24 minute EMOM (alternating)
1) 5 bar facing burpees + 3 hang squat cleans 155/103
2) 30 dubs
3) 3-6 Bar MU