15 Hip extensions
10 GHD Sit-ups (scale to parallel or abmat sit-ups)
5 Turkish get-ups
Accumulate dip volume: do sets of 5-10 reps with 60s between each.
If you like, perform the dips on the rings.
12 Minute AMRAP:
10 Calorie row
15 Power snatches 35/25kg
45 Double unders
Select a weight that will allow you to complete 15 power snatches unbroken.
Build to a 1RM hang squat clean
3x 1 mile assault bike. Record fastest time, write other two in comments.