Mobilize, then:
A.)
Every :90sec for 15 minutes (10 sets):
Front Squat
sets 1-3 = 3 reps @ 60%
sets 4-6 = 2 reps @ 70-75%
sets 7-10 = 1 rep @ 75-85%
B.)
Two sets of:
1000 m row
100 double unders
10 dumbbell hang to overhead (50/35)
50 foot dumbbell farmers carry lunge (50/35)
*rest 3 minutes in between