Mobilize, then:
Crossover symmetry activation
2 sets of:
10 step back lunges
20 mountain climbers
30 kB snatch (light/15 each arm)
A.) 3 rounds for time:
400 m run
4/3 rope climbs
B.) 3 sets alternating:
10 dips (ring or bar)
20 hip ext on ghd
30 hollow rocks