Mobilize, then:

20 banded monster walks
20 banded lateral walks
1:00 min plank
5 box jumps

A.) every 2 for 10 (5 sets)
Back squat
1) 5 reps @ 70%
2) 4 reps @ 75%
3) 3 reps @ 80%
4) 2 reps @ 85%
5) 1 rep @ 90%

B.) For total time:
40/30 cal assault bike
40 lunges w/50/35 lb dumbbells
* rest 2 minutes

3 rounds of:
10 C2B pull-ups
5 sandbag over shoulder 125/75
* rest 1:00

3 rounds of:
8 ring dips (or bar)
16 pushups