Mobilize, then:

3 sets:
5 box jumps
5 inch worms
10 reverse snow angels
10 v-ups

A) spend 10 minutes building to heavy ish
OHS

B.) 3 rounds for time:
500 m row
12 OHS 115/75
15 GHD sit-ups

C.) 3 sets: alternating between

Bulgarian split lunges x 6 each leg
Ring dips x 8-12