Mobilize, then:
2 sets:
5 box jumps
10 shoulder taps
15 cal bike
20 sec plank
A.) 6×3 front squat (try to finish at 80-85% of 1rm)
B.) 4 sets of:
15/12 cal bike
10 c2b pull-ups
* rest :45 seconds
C.) 3 sets:
10 weighted hip ext on ghd
8 ring rows with pause at top
6 strict t2b