Buy in: Run Crye me a river Leike loop. Spend 5 minutes working on a gymnastic skill- handstand, handstand walks, l-sits, front levers etc. 15 spiking wall balls (just to spite them- launch the shot normally and on the way down, grab the ball with both hands and smite it by bouncing it off the floor and sending it back up, quarter squat depth is encouraged on the launch phase). Mobilize your tender bits like you know how.
In 10 minutes complete as many rounds as possible of:
Run 200 meters
5 power snatches (65 [save the tens, load a small bar with 15's please]/115)