´╗┐Mobilize, then:

2 sets:
10 bird dogs (each side)
3 deep squat progressions
5 behind the neck presses (empty barbell)

A.) 5 sets: (building to heavy)
3 push press + 5 front squat
* rest as needed

B. 3 sets: (alt between)
20 steps death march
10 banded pull-throughs
* rest :45 between exercise, and 1:00 between sets

C.) 3 rounds for time:
20/15 cal bike
15 thrusters 95/65
10 C2B pull-ups
* rest 1:00 between