Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip Opening Goblet Squats
Then:
BB/KB Complex:
6x Deadlift
6x Bent over row
6x Hang Clean
6x Front Squat
6x Pushpress
6x Pushup
X4 Rounds (Minimal rest, try to not put the bar/weights down the whole time. Try to Increase weight as you go through your rounds)
Then:
3×30 sec plank or FLR/ 30 sec rest
Then:
8x 30/30 sec hard/easy machine of choice