Mobilize, then:
2 sets of:
5 strict pull-ups
10 box jumps
:45 sec plank
A.) every 2 for 10
5 front squats @65-70% (no pause)
B.) 20 min amrap
20/15 cal bike
5 bar MU
400 m run
10 hang clean and jerk w/db’s 50’s/35’s
C.) 2 sets:
15 slow pushups
8-10 barbell good mornings (light)