Mobilize, then:
2 sets:
:30 sec side plank (each)
5 narrow grip ohs (empty barbell)
5 box jumps
A.) every 2 for 14
2 snatch from 1” below knee (blocks if possible)
B) 2 sets for time:
800 m run
25 wall-balls 20/14
30 pull-ups
* rest 4 min between sets, record both times separately, push hard, you have a lot of rest between
C. 2 sets: alt
25 glute bridges
1:00 m plank