Mobilize, then:

3 sets of:
10 dumbbell thrusters
10 pushups

A)
6×3 push press

B.) 3 rounds for time:
400m run
12 hang cleans 155/103

C. 3 sets:
15 ghd sit-ups
10 t2b
5 line suitcase carry (each arm), 70/55 single kb or db