Mobilize, then:
20 cal bike
1 min plank
A.) 3 sets not for time:
3/2 rope climbs
3 wall-climbs
:30 sec L-sit (accumulate if needed)
B.) 3 x 16 (each leg)
Bulgarian Split lunge (off box)
* rest between legs
C.) every 3 min for 15
250 m row
8 dips (ring or bar)