Mobilize, then:

Three sets of:
Push-Press x 6 reps
Rest 3 minutes

Work up to a heavy 6

Front Squat
Take 15 minutes to find a 1Rm dead-stop front squat

Conditioning
As many rounds and and reps as possible in 10 minutes:
10 Pull-Ups
10 Deadlifts 185/103
10 Box Jumps (24/20″)
4 line shuttle run (4 and back, or 2 and back twice)

Core Work
Two-Three sets of:
Ab-Wheel Roll Outs x 12-15 reps
Rest 60 seconds
L-sit x :20 seconds
Rest 60 seconds