Mobilize, then:
2 sets of:
:30 sec side plank (each)
8 t2b
10 cal bike
15 banded kB swings
A.) every :90 sec for 9 min
3 thrusters (from the ground)
* build to heavy
B. 21-15-9
Deadlift 225/155
Bar facing burpee
C.) 3 sets:
8-10 ring dips
:45 sec plank