Mobilize, then:
400 m run
5 inch worms
1:00 min in bottom of squat
15 push-ups
10 pull-ups
A) 5 sets of:
40 Russian kB swings 55/35
:rest 60 sec
30 hollow rocks
Rest :30 sec
B) 5 sets of:
8 line sandbag carry (bear hug) 150/100
:rest :30 sec
8 line sled push/pull (4 push,4 pull) heavy!
: rest :60 sec
C.) 100 pushups