4x5 plyo pushups w/ 2 minutes rest
front squat 5-3-1(f)-1(f) @ 125-145-170-170 w/ 3-4 min. rest

Then for time:
30-20-10 of:
russian kb swing (24kg)
walking lunge
rings L-hold - accumulate 30 seconds, 20 seconds, 10 seconds
4:56