Mobilize, then:
3 sets of:
5 box jumps
10 cal assault bike
:20sec side plank (each)
10 pushups
A) 6x3reps front squat
* keep perfect form, not too heavy, we are just building back*
B) 4×3 hspu negatives
* kick up, try for a 5 sec controlled descent
C.) 3 rounds for time:
25/20 cal bike
15 burpees
10 pull-ups
*rest 2:00 between rounds
D.) accumulate 2:00 minute hollow hold