Strength/Skill

Back Squats / Goblet Squats / Air Squats
6 x 2-4 building to light/moderate load (under 70%)

Choose weights and reps based on desired level of DOMS

Work

With a partner:
6-10 Wallballs / Bodyweight Lunges
5 Burpees / Top-end Burpees
10 Minute AMRAP