Mobilize, then:
2 sets:
5 inchworms
10 band pull-a-parts (front)
10 band pull-a-parts (overhead)
10 jump squats (good depth in the squat)
A.) every 2 for 16 min
2 snatch from mid-thigh (use blocks if possible)
B.) 3 sets:
4 min clock:
500 m row
50 dubs
Max strict pull-ups w/time remaining
* rest 3 minutes between sets
C. 3 sets:
:30 sec hollow hold
:30 sec Superman hold