´╗┐Mobilize, then:

Two sets of:

30 Seconds Banded Lateral Walk (right)
30 Seconds Banded Lateral Walk (left)
30 Seconds Banded Monster Walk (forward)
30 Seconds Banded Monster Walk (backward)
30 Seconds Banded Good Mornings
30 Seconds Hollow Body Hold

Front Squat Progressions
Every 2:30, for 17:30 (7 sets):
Front Squat x 2 reps with a 2 second pause at the bottom of the first rep

*Sets 1-2 = @ 77% of 1-RM
*Sets 3-4 = @ 80% of 1-RM
*Sets 5-6 = @ 83% of 1-RM
*Set 7 = @ 86% of 1-RM

Classic CrossFit Conditioning

For time:
75/60 Calorie Row
60 Burpees Over the Erg
45 Chest-to-Bar Pull-Ups
30 Kettlebell Deadlifts (32/24kg)*
15 Ring Dips

*20 minute time cap