Buy in: Hip Circle, step side to side for 10 reps then come back the other way. Same thing moving forwards then backwards. 10 reps- Hip thrusts on bench, birddog, cat cowmel, side-lying bridge. Mobilize. Progressively load your barbell for power cleans and deadlifts.
In 20 minutes complete as many rounds and reps as possible of:
2 Ring Muscle Ups
4 Handstand Push Ups (sub dumbbell or kb push press)
6 Deadlifts 155/225
2 Bar Muscle Ups
4 Power Cleans 155/225
6 Box Jumps (24/30)