Mobilize, then:
1 set of:
Crossover symmetry activation protocol
Then:
20 thrusters with dumbbells (light)
A.) every :90 sec for 12 minutes
1 jerk with 3 sec pause in dip and 3 sec pause in catch (stay light and work on positioning and balance)
B.) every :90 sec for 23 minutes (5 sets alternating movements) 1) 5 strict hspu
2) 5 strict pull-ups
3) 10 ab-wheel rollouts
C.) 30 line sled push for time
135/90 old sled
70/35 new sled