A.
45s. Jumping Jacks
45s. Squat + twist + Hip up & down

45s. Lunges
45s. Up&down dog

45s. Burpees
45s. Scale

Mobility:
- Lunge complex
- Ankles/Calves
- Shoulders + Chest + Lats

B.
Tempo Front squat:
3x6-10
7s. Down.
W/ db's/kb's
Rest 2min...

C.
For time:
18-15-12-9-6: Power cleans (w/kb's/db's)
30-25-20-15-10: Sit ups