Mobilize, then:
2 sets:
10 single leg glute bridges (each)
:30 sec plank (hold it hard!)
5 squat jumps (explosive)
A.) 5×3 front squat every 2:30
1-3@75%
4-5@80%
B.) 7x 1 clean lift off + 1 clean
* try to build to 85-90%
C. 3 rounds for time:
25/20 cal bike
6 ring mu or 12 C2B pull-ups
* can sub 400 m run for bike*