Mobilize, then:

2 sets of:
250 m row
10 banded good mornings
10 pushups
8 med ball hamstring curls

A.) 8×2 deadlifts @80%

B. 16 EMOM (alt)

1) 13/10 cal bike
2) 15 wall balls (20/14)
3) 13/10 cal row
4) 10 KB deadlifts 70’s/55’s

At 20:00 min mark:

For time:
40 db box step overs (50’s/35’s)
20 bar muscle ups