3-5 minutes of workout prep
x-band walks x 10/side
trap 3 raise x 10/side
Sumo squat to stand x 10
TGU x 3/side

then

A.1 DL @ 70% x 3-4 perfect reps x 3 sets
A.2 Tempo dip (weighted if you can) @ 33×1 x 3-5 reps x 3 sets
+
For time:
1K row
50 kb swings, 55/35#
30 push ups
800m run
25 HPC @ 95/65#
15 wall walks

*you can sub in strict HSPU for wall walks

Cool Down
bench OH stretch x 60 sec.
wall stretch x 60 sec. per