Mobilize, then:

CS activation
Then….
3 sets of:

3 wall climbs
15 hollow rocks
10 medball hamstring curls

A.) 5×5 push press
Rest :90 sec between, and build as you go!

B.) 3 sets: not for time
6 landmine rows (each arm)
4 lines and back suitcase carry (each arm)
55/35

C.) every 2 for 20 (10 sets)
:30 sec assault bike for max cal’s