Mobilize, then:
2 sets of:
3 line alligator walk
12 cal bike
15 banded kB swings
A.) every :90 sec for 9 min (3 sets each)
1) 6-10 donkey kicks to wall
2) :30 sec split handstand hold (from wall climb position)
* if you have handstand walks or are very close, spend the 9 minutes working on distance*
B.) optional
5×3 back squat at 80%
C.) 2,000 m row for time:
D.) 3 sets each:
8 snatch grip RDL’s
8 seated dB presses (on ground, feet out front)
:30 sec side plank (each side)