Mobilize, then:

3 sets of:
:20 sec side plank (each)
8 jump squats
20 shoulder touches

A.) Four sets of:
Ring Support Hold x 10 seconds
Rest 15 seconds
Strict Toes to Bar x 10 reps
Rest 15 seconds
Ring Dip Hold x 10 Seconds
Rest 15 seconds
Strict Pull-Ups x Max Reps
Rest as needed

B.) 3 rounds for time:
30/24 cal assault bike
20/16 cal ski erg
10/10 burpees
*rest :90 seconds between

C. 3 sets: 20 steps of death march