Mobilize, then:

2 sets of:
10 behind the neck strict presses (empty barbell)
5 box jumps
:30 sec plank

A.) 5×5 push press (start at 60% and build, small jumps)

B.) EMOM 10
deadlift x 1 rep @ 85-90%
*squeeze and hold at top for 2 sec*

C.) 5 sets
:30 sec plank
Rest :30 seconds
10 ring dips
Rest :30 seconds