Mobilize, then:

2 sets of:
5 inch worms
:30 sec side plank (each)
5 strict pull-ups
5 box jumps

A.) 4×3 front squat w/2 sec pause at bottom
* start light and build

B.) for time:
800 m run
20 T2B
400 m run
20 T2B
800m run

C.) 3 sets each: (alternating)
20 hip ext on ghd
10 biceps curls w/barbell
:45 sec plank