Mobilize, then:
500 m row, followed by,
2 sets of:
5 box jumps
10 ring rows
5 burpees
A.) every 3 for 15
3 back squats @ 82.5-85% of 1rm (heavier than last week)
B.)
3 rounds for time:
20 cal assault bike
10 hang cleans 135/95
10 push press 135/95
C.) 3 sets of:
1:00 min plank
Rest :30 sec
15 weighted hip extensions on ghd