Mobilize, then:

2 sets:
10 cal bike
10 pushups
10 banded good mornings

A.
Four sets of:
Death March x 20 reps
Rest 90 seconds

B.)
8 minute EMOM
3-5 strict pull-ups + 5 box jumps 30/24
*rest 2 minutes, then:

10 minute EMOM (alt)
1) 200/150 m row
2) 15 pushups (scale this number and do these perfectly if need be)

C.) 100 hollow rocks