Buy In: 20 meters: high knees, butt kickers, walking lunges, walking spiderman lunges (give a hoot- do 'em right and keep your #*&(*$+ front heel on the ground- cheers mate). Turkish get-ups 5/side (go light).
15 reps: GHD Sit-ups, toes to bar, supermans, kb hinge swing.
Mobilize your bits
In 15 minutes complete as many rounds as possible of:
Snatch Grip Deadlift 5 reps 155/225)
1 Rope Climb (sub 2:1 from the ground to standing w/rope or 5 pullups)