Mobilize, then:
2 sets of:
5 scap pull-ups
5 kips on bar (stay right and active)
5 strict pull-ups
A.) every :30 sec for 5 min
1-2 bar muscle ups
B.) 5×3 snatch grip deadlifts
Build as you go, maintain perfect snatch position and form
C.) 3 rounds for time:
400 m run
6 man-makers 50/35 dumbbells
* 1 man-maker is:
Right arm row
Push-up
Left arm row
Push-up
Clean
Press overhead