2 sets:
:30 PVC good mornings
:30 PVC overhead lunges
:30 PVC pass throughs
:30 jump rope
- Rest :10-:15 between movements.

1 set:
10 alternating scorpion stretches
10 PVC overhead squats
10 scap pull-ups
10 PVC overhead squats
- Hold the bottom of each squat for :01.

1 set:
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back

EMOM 15:
Min. 1-5 | 3 front squats
Min. 6-10 | 2 front squats
Min. 11-15 | 1 front squat
- Add load each minute.

4 sets:
200-m KB farmers carry (53/70 lb)
- Rest 2:00 between sets.
- Use two KBs.

Every :30 x 15 sets:
1 hang squat snatch (50-60%)
- Use the same load across.

... directly into...

Every :30 x 15 sets:
1 squat snatch (60-70%)
- Use the same load across.
 

10 sets:
8/10-calorie row
8/10-calorie C2 bike
- Rest 1:30 between sets.
 

15 sets:
1:00 slow jog
1:00 run
- No rest between changes in pace.