Mobilize, then:
Two sets of:
Row 300 meters
Push Press from Behind the Neck x 30 seconds (empty barbell)
Good Mornings x 30 seconds (empty barbell)
A.
Every :90 sec for 12min (8 sets)
2 Mid-thigh hang snatch + 2 ohs
* build as you go but move well!
B.
Every 6 minutes, for 24 minutes (4 sets):
Run 400 Meters
15 KB Deadlifts (Heavy)
10 Ring Toes-to-Bar
C.) 3 sets: alternating
5 strict pull-ups
:30 sec side plank (each)