Mobilize, then:

20 small arm circles (both directions)
20 large arm circles (both directions)
5 inchworms with push-up
500 m row
20 walking lunges

A.) Emom 10
1-4 strict hspu (at deficit if possible)

B.) 4×8 (each leg) Bulgarian split lunge w/db’s

C.) 3 sets: not for time

10 line sandbag carry (bear hug) 150/100
10 pushups
8 line sled push (heavy!)
10 pushups
10 line farmers carry (heavy)