Mobilize, then:

2 sets of:

5 inch worms
5 box jumps
10 hollow rocks
10 lateral lunges (alt)
20 kb swings

A.) Strict press
5-3-3-2-1-1-1
Building to max single

B.) 3 min clock:
18/15 cal row
15 burpee over rower
Max T2B w time remaining
* rest 3 minutes, repeat for 4 sets*
Score is total t2b

C.) 2 sets of:
20 banded hamstring curls
10-12 skull crushers