Mobilize, then:

2 sets:
3 deep squat progressions
10 band pull-a-parts
10 pushups

A.)
Emom 5
3-6 strict hspu

B.) every :90 sec for 6 min (4 sets)
2-3 rope climbs

C.) 2 sets for time:
7 bar mu
15 burpee box jumps
20 wall-balls
500 m row
* rest 3:00