Crossfit

A) Overhead squat:
4×3 reps
Start at a moderate weight and ascend in weight as form allows.
Superset with 1 kb turkish get up/arm.

B) 2 rounds for time of :
30 hang power cleans (95/65lb)
90 double unders
30 push press
90 double unders

Rx-Plus
115/75lb