3-5 minutes of movement prep
kB lateral squats x 10/side
banded good mornings x 10
KB squat hold x 15 sec.
Scap pull ups x 10

then

10 minute eMOM
odd = 1-2 FS @ 83-85% (get a good warm up in so all working sets are @ the %)
even = jump to hollow + (-1)am rap pull ups + max effort hold
+
6 minute EMOM
odd = kb front rack box step ups x 3/side
even = ring rows x 10 (weighted)
+
10 minute amrap
35 double unders
20m plate OH walking lunge, 45/25#
10 burpees to plate

Cool Down
wall stretch x 60sec. per leg
bench Oh stretch x 60 sec.
pigeon pose x 60 sec. per leg