Mobilize, then:

2 sets:
6-8 kips on pull-up bar (activating lats)
8 box jumps
8 pushups
16 kB swings (light)

A.) EMOM 10
1-4 bar muscle ups (scale to jumping or banded)

B.) For time:
“Wall-ball Karen”
3 rounds for time
400 m run
21 wall-balls 20/14
12 pull-ups

C.) 3 sets of: (alternating)
15 hip extensions on ghd
10 bicep curls w/db’s
10 slow push-ups