Mobilize, then:
2 sets of:
:30 sec side plank (each)
12 goblet squats w/kb
12 push-ups
A) 3 rounds not for time
5-8 strict pull-ups
5-8 strict hspu
20/15 assault bike cals
B) 4×4 back squat
*2-3 sec descent, 1 sec pause in bottom @65-70%
C) 3 sets:
10 T2B
8 line farmers carry (heavy)
:45 sec plank
8 single arm landmine rows (each arm)