5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Foam Roll
1 Min Lower Back Roll
1 Min Hamstrings Roll
1 Min Glutes Roll

Then

Into: 2 Rounds
10 x Hamstring Squats
10 x Worlds Greatest Stretch
10 x Single Leg Glute Bridges

3 Rounds 

A1) 8 x Banded Kettlebell Swing

A2) 10 x Double Kb Gorilla Row 

A3) 6 x Nordic Raises

60s Rest Between Sets

3 Rounds For Time.. 

30 x Kb Swings @16/24kg
20 x S/A Front Rack Squats
10 x Burpee to Broad Jump

3 Min Rest 

3 Rounds For Time..

30 x S/A Kb Front Rack Reverse Lunges @16/24kg
20 x Cal Ski
10 x Air Squats