Mobilize, then:

CS activation protocol x8 reps each
20 lateral lunges (10 each direction)
10 dB thrusters (light/controlled)

A.
Strict Press:
*Sets 1-2 – 3 reps @ 70%
*Sets 3-4 – 3 reps @ 75%
*Sets 5-6 – 2 rep @ 80%
*Set 7-8 – 1 rep @ 85%

Rest :90 sec between sets.

B.
Three sets of:
DB Box Step Ups x 16-20 reps
Rest 60 seconds

C.) 4 rounds:

3 amrap

75 double unders

10 dumbell thrusters 50/35

Max rope climbs w/remaining time

* rest 3 minutes between sets, score is total rope climbs