Mobilize, then:
2 sets:
10 bird dogs (each)
10 push-ups
10 single leg glute bridges (each)
A.) EMOM 6
3 push press @ 75-80%
B) 3×10 deadlift w/pause @ 62-65%
*2-3 sec pause at knee (heavier than last week)
C. Every 10 min for 40 min
500 m row
400 m run (can sub 22/17 cal bike)
25 wall-balls
12 strict pull-ups