Mobilize, then:

Banded Monster Walks x 30 seconds forward
Banded Monster Walks x 30 seconds backward
Banded Lateral Walks x 30 seconds (right)
Banded Lateral Walks x 30 seconds (left)
Banded Squats x 30 seconds

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%

B.) 5 rounds for total time:

20/15 cal bike

15/11 cal ski erg

10 burpees

* rest exactly :90sec between rounds