3 Rounds (low intensity):

1:00 Light Row
10 DB Hang Clean and Jerks (light load)
10 Glute Bridges

1:00 Light Bike
3 Walkouts
6 Wall Squats

Into 3 Rounds:
2-4 Strict Pull-Ups
8 KBS (light)
12 Air Squats
24 DU
200m Jog

Finish with an empty barbell, moving through the sequence twice with rest between:
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Presses
5 RDL
5 Front Squats

Upper Body:
1. Child's Pose: 1 Min
2. Shoulder to Floor: 1 Min
3. Wrist Stretches: 1 Min
4. Cobra 1 Min

Lower Body:
1. Couch Stretch: 2 Min Each Side
2. Pigeon Pose: 2 Min Each Side
3. Butterfly: 90 Seconds