2 Sets with a barbell + band:

10 RDLs
10 X-Band Walks Each
15 Thoracic Rotations

Then,
3 Rounds of:
3 Power Snatch
3 OHS
3 Thrusters
3 Bird-dogs each side

Rest + add light weight

For time:

30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)

RX+=30HSPU at the end
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap

Beginner Metcon Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap

Accumulate:
150-200 Banded Pull-Throughs
60s L-Sit Hold or Hollow Hold or RKC Plank
*Superset the two. Complete big sets of 30-50 reps per set.