Mobilize, then:
2 sets of:
15 banded kB swings
10 knees to elbows
5 push-ups
A.)take 12 minutes to build to a 1rm power clean then…
3×3 clean pulls at 110% of above max
B. 3 rounds for time:
25/20 cal assault bike
20 pull-ups
30 air squats
C. 3 x :45 sec weighted plank