Mobilize, then:

20 banded monster walks
20 banded lateral walks (each direction)
5 inch worms
10 kick to handstands (against wall)
10 slow pushups
10 box jumps

A.) every 2 for 10
Front squat x 3
1)@70%
2)@75%
3)@77.5%
4)@80%
5@82.5%

B.) 4 sets:
25/20 cal row or bike
15 ghd sit-ups (or abmat sit-ups)
10 thrusters (125/95)
5 bar muscle-ups
* rest 2 minutes between sets*

C.) crossover symmetry “recovery” protocol