Warm Up
Dynamic shoulder mobility (arm circles, hug-yourself,etc)
3 rounds of:
5 inchworm pushups
10 jumping jacks
15 air squats

Agility ladder

 
Skill / Strength
3 X 3 BACK SQUAT 90%

 
Metcon
MR.16.02.04
21, 15, 9
Deadlift @ 70% effort
Dumbbell STOH
*Medball run 1 lap (20#/14#) after every round

*spare sometime to stretch the posterior chain afterwards.