Mobilize, then:
Two sets of:
Deep squat progressions x 3reps
Dive bomber pushups x 5 reps
Two sets of:
Lateral lunges x 5 each side
Strict Pull-Ups x 4-8 reps
Finish with:
4 sets of:
20 Seconds Assault Bike Sprint
10 Seconds Rest
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Jerk x 1 rep
*start at 65% and build
B.
For time:
21-15-9
Squat Clean (135/95 lbs)
Ring-Dips
C.
Two-Three sets of:
Barbell glute bridges x 6-8 reps @ 20X1
Rest 60 seconds
Max Unbroken Rep Strict Pull-Ups
Rest 60 seconds