Mobilize, then:

CS activation

5 deep squat progressions
:30 sec side plank each side
30 shoulder taps (push up position)

A.) strict press 5×3
* build to your heaviest set of 3

B.) for time:
Ground to overhead with db’s 50’s/35’s
*30 minute timecap

C.) 3 sets:
Banded hamstring curls x15
Slow bicep curls x8 (empty barbell, 3-5 secs up/3-5 secs down)