Mobilize, then:
2 sets:
5 inch worms
:30 sec plank
5 box jumps
5 barbell good mornings
A) banded deadlift 5×3 (at weight you can stay fast)
B.) EMOM 8
Bar muscle up x 2-4 reps (protect hands)
C.) 4 sets:
4 min clock:
500 m row
Max strict hspu
* rest 3 min between