Mobilize, then:

2 sets of:
CS straight arm pull-downs x 10
Reverse snow angels x 10
kB front squat x 10

A.) every :90 sec for 18 minutes (4 sets each)
1) 8 C2B pull-ups (strict if possible)
2) 12 kipping HSPU
3) 10 ab wheel rollouts

B.) every :30 sec 15 x 1 banded deadlift (50% deadlift weight + 25% band weight) Ex 400lb max = 200 on bar and medium blue band)

C.) 3 rounds for time:
16/12 cal bike
50 dubs