Mobilize, then:

1 set of:
10 monster walks (band at knees)
10 lateral walks (banded)
10 air squats (banded)
10 scap push-ups
10 regular push-ups
:45 sec plank

A.) every 2 for 12
Front squat x 2
* build to heaviest possible

B.) 8×1 clean
* build to heaviest possible

C.) for time:

800 m run
15 pull-ups (C2B if you can do a set of 10 or bigger)
30 push-ups
15 pull-ups (C2B, same as above)
800 m run