Mobilize, then:
3 sets of:
10 db thrusters (light)
10 push-ups
A) 5 sets of 3-4 reps of strict press
Rest :90 sec between
B) 3 sets of:
20 step back lunges w/barbell in front rack (alternating legs) *rest 45 sec
10-12 ab wheel rollouts
*rest :45 sec
C.) for time:
4-3-2-1
Rope climbs
Squat cleans 225/155 or 80% of 1rm