Mobilize, then:
2 sets of:
CS pull-downs x 10
Banded lateral walks x 10 each direction
Mountain climbers x 30
Step back lunges x 10
A.) EMOM 5
3 strict weighted pull-ups
B.) 4 x 4 back squats @ 80-85%
* rest 2:30 between
C.) 8 amrap
30 double unders
10 power snatch 75/53
3 bar muscle ups (scale to jumping)
D.) 3 sets of:
15 stationary dips
Rest :45 sec
8-10 single arm landmine row
Rest :45 sec