Baseline:
ROM Drills ~10 minutes
Comprehensive Joint Mobility + Stretching

Warm up:
20x push-ups
20x sit-ups
20x air squats
10x walking lunges (x2)
10x pull-ups

Strength:
Hang clean 10x barbell only (45#/35#)
Hang clean - set up to 1RM [175#]
Hang clean - 3 reps x 10 sets at 65% of 1RM
Work Capacity + Durability:

Fight Gone Bad!
3 rounds of 1:00 AMRAP sets of each movement:
Thrusters (dumbbell or barbell 95#
Sumo deadlift high-pull, 95#
Box Jump, 20" box (Reps)
Wall Ball 20#
Jump Rope Singles (Reps)

Stretch + Hydrate & Fuel