Mobilize, then:

a.) Front squats
1) 2 reps @65%
2) 2 reps @70%
3) 2 reps @75%
4) 1 rep @85%
5) 1 rep @90%

b.) Three rounds, at Zone 2 pace:

500 m row
15 dumbell front squats
30/22 cal assault bike
15 dumbbell front squats
400 m run
* pick weight that sqauts can be unbroken

c.) 3 sets of:
Landmine rows x 6 reps (each)
100 ft suitcase carry (left)
100 ft suitcase carry (right)