Mobilize, then:
10 pass thrus w/pvc pipe
20 banded monster walks
10 banded lateral walks (bent knee, each direction)
10 straight leg lateral walks (each direction)
5 single arm dumbbell press (each arm)
20 overhead lunges w/db (10 each arm)
A.) 19.3
200 ft oh walking lunge w/db 50/35
50 box step ups w/db 50/35
50 strict hspu
200 ft handstand walk
*scale as needed if not competing
B.) 3 sets of:
12 band pull-a-parts
12 hip ext on ghd
12 ghd sit-ups