Mobilize, then:

Bar muscle up density test:

:90 sec of bar MU
1 min rest
:60 sec of bar MU
1 min rest
:30 sec of bar MU

A.) 15 min
Build to a perfect form 1rm deadlift

B.) 3 rounds for time:
400 m run
12 T2B
8 split jumps alternating (4 per leg)
8 T2B