Mobilize, then:

At a warmup pace:

2 rounds:
400 m run
12 dumbbell snatches (alternating)
12 T2B

A) for time:
21-15-9
Dumbbell squat cleans 50’s/30’s
Pushups

B.) 3 sets:
20 Russian twists
30 hollow rocks
:40 sec hanging knee raise hold