Warm Up:
Short Lap
10 T push Ups
20 Mt. climbers
6 wall pull ups
30 sec Hollow hold. 

1 min per side banded shoulder rotation (on pull up rig) 
Squat magic each side

Weight Lifting:
A. 8 min EMOM
3 Reps Hang Power Clean ( pick a weight that allows for quick reps and proper form) 

B. 10 min to build to a challenging 1 rep power clean from the floor

C. 1X20 reps Back squat (add 5#'s in succeeded the week prior, if not reset at 60%