Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with rower :
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

After Rowing perform 10 kb tgu's total with light weight 3+3 reps and 2+2 reps, increase weight for those 2+2 reps

Barbell warm Up
5 high hang pull + 5 hang muscle clean + 5 front squat + 5 push press + 5 push jerks x 2 rounds
then
3 high squat clean + 3 hang squat clean + 3 squat cleans + 3 split jerks