Mobilize, then:

3 sets of:
10 thrusters (dumbell)
10 hollow rocks
10 push-ups
10 deadlifts (dumbell)

A.)
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3011; Rest 45 seconds between legs Rest 90 seconds
Bent over row x 6 reps @ 1311
Rest 90 seconds

B.)
3 sets for total time:
40/30 cal row
30 wall-balls 20/14
20 dB snatch 50/35 (alt)

* rest :90 sec between

C.) 3 sets:
12 hip extensions on ghd
10 kb bicep curls