Mobilize, then:

2 sets of:
400 m run
10 scap push-ups
10 push-ups
5-10 strict pull-ups

A.)
5×3 Strict press (build to heaviest possible) then:
1×10 @ 80% of heaviest triple

B.) EMOM 30
1) 15/12 cal bike or row
2) 200 m run
3 12 T2B