5 mins high planks hold

1k Row
3×16 Steps of lunge PVC Overhead
30 Handstand holds
3×15 Pushups
10 mins foam rolling
5 mins band stretches on rig
1k Row

Or

3 rounds @ 60% of:
500m Row
10 Power Cleans 95/65
30 DU
500m Run
10 Snatch 95/65
30 DU