Mobilize, then:
2 sets of:
10 band pull-a-parts
5 knees to elbows On pull-ups bar
10 kb front squats (Light)
10 kb snatch (5 each arm)
A.) take 12 minutes to build to a heavy set of 3 thrusters
B.) core galore!
3 round of:
3 rope climbs
15/12 cal ski erg
15 t2b
C.) 3 sets of:
8 Bulgarian split lunges (heavy ish!)
10 hip extensions on ghd (weighted)