Mobilize, then:

2 sets:
5 inchworms
:30 sec side plank (each)
10 banded squats (knees)
20 jumping jacks w/bands at knees

A.) every 3 for 18
Front squat x 2 @3211
*3 sec down/2 sec pause/fast up, build up to a heavy double

B.) every 10 for 30 (3 sets)

800 m run
20 DB hang squat clean thrusters 50’s/35’s
20 T2B