Mobilize, then:

2 sets of:
:30 sec plank
Row 15 cals
10 step back lunges
5 box jumps

A.) spend 15 minutes building to a
1rm front squat

B.) 15 amrap

12 ground to overhead w/db’s 50’s/35’s
12 front rack lunges w/db’s 50’s/35’s
12 t2b
50 dubs

C.) 3 sets:
15 hip extensions on ghd
15 banded hamstring curls
8-10 ring rows