3 Minute Assault Bike
"Over-the-Fence" x 10 (each leg)
20 Red Band Pullaparts
Squat Hold x :60 seconds
20 PVC Passthroughs

Followed by…

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 7 reps
(use a progressively narrower grip for every set as possible)
Rest as needed

For max calories/reps:
3 Minutes of SkiErg
Rest 60 seconds
3 Minutes of Wall Ball Shots (20/14)
Rest 60 seconds
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Double-Unders/Single-Unders (divide in half)