Mobilize, then:

3 sets of:
10 cal row
10 pushups
10 air squats
10 hollow rocks

A.) 5×3 snatch grip deadlift w/3 sec pause at knees
* start light and build, perfect form*

B.) for time:
400 m run
15 dumbbell push press 50’s/35’s
30 walking lunges w/db’s 50’s/35’s
15 dumbbell push press 50’s/35’s
400 m run

C.) 3 sets:
2-3 eccentric pull-ups (3-5 sec descent)
1:00 plank with alternating side reach during
15 slow calf raises