Mobilize, then:

3 sets:
:30 sec ring plank (push-up position)
10 band pull-a-parts
10 hip extensions on ghd

A.) EMOM 10
2-3 bar MU (if you don’t have regular bar MU, do 2-3 c2b pull-ups instead)

B.) 3 sets for time:
800 m run/600 m run/400 m run
5 strict pull-ups
10 ghd sit-ups
15 pushups
*the run distance gets less each round*

C.) 3 sets:
:30 sec side plank (each)
20 Russian twists with 25/15lb plate