2 Sets:
10 Banded Air Squats
10 Single leg Dumbbell RDLs (moderate) (each side)
5 Cossack Squats (each side)

then...

:30 Bike Sprint
5 Pushup to Downward Dog
10 Hanging Scap Retraction
10 Kip to Swing
5 Front Squat (45/35)

With a Partner, Complete For Time:
50 Chest-to-Bar Pullups
50/45/40 Calorie Bike
50 Squat Cleans (135/95)
50/45/40 Calorie Bike
25 Squat Cleans (185/125)
50/45/40 Calorie Bike
50 Chest-to-Bar Pullups

3 sets
20 Banded Monster Walk steps (Total)
20 Dead bugs
20 Russian Step Ups (Total)