Mobilize, then:

2 sets of:
5 inchworms
10 glute bridges
10 ring rows
:30 sec plank (hold it hard!)

A.)
Five sets of:
Deadlift x 5 reps @ 72.5%
Rest as needed

B.)
Amrap 30

400 Meter Run (can row/bike)
Toes-to-Bar x 30 reps
50/35 lbs Alternating Reverse Lunges x 20 reps
50/35 lbs Renegade Rows x 10 reps
(Push-Up, Row, Push-Up, Row)