Mobilize, then:
2 sets:
:30 sec side plank (each)
5 inch worms
10 step back lunges w/oh reach
15 cal bike
A.) For time:
45 front squats 95/65
45 t2b
45 cleans 95/65
45 c2b pull-ups
* 15 minute time cap
B.) 3 sets:
:45 sec plank
15 tuckups
15 banded hamstring curls