Mobilize, then:

2 sets of:
10 bird dogs (alt)
10 single arm kB swings (each arm)
5 kB presses (each arm)
5 squat jumps

A.) 3×3
Deficit hspu negatives
* 5 sec descent/come off wall/kick back up

B.) death by:
Deadlift + push-up
155/103
1) 1 deadlift +1 push-up
2) 2 deadlift + 2 push-ups
3) 3 deadlift + 3 push-ups
And so on….

C.) 3 sets:
8-10 ring rows (controlled/good squeeze)
:45 sec plank (hold it “hard”)