For time:
800m run
10 toes to bar
10 sumo deadlift high pull @55
10 box jumps (20")
400m run
20 ttb
20 sdhp
20 bj
200m run
30 ttb
30 sdhp
30 bj

(19:58)

3x max banded hamstring curls

Some hamstring stretching

5 min bike
3x10 hamstring band curls
3x 8 pullup kips + 10s hollow bar hang
5x 4 strict pullups
some hips to rings
roll triceps
3x10 calf descents

Hang power clean 2-2-2-2-2-2-2-2-2 @ 15-35-40-45-[49x5] kg w/ 2 min rest

Front squat 5-5-5 @ 60kg

Then 3 rounds of:
10 Partner-resisted hamstring curls
30 second handstand hold
Rest 30 seconds
30 seconds AMRAP Depth Push Ups (10-9-11 @ 1.5"-3"-4" plate height)
Rest 1 min