Mobilize, then:

ring MU skill work:

2 sets of; catch position hold x;10-;15sec

3 sets of: cast swing + pop swing

2 sets of: peekaboo swings x3-5 reps

A.)
Emom 21 (alternating movements)

minute 1: 3-5 MU
minute 2: 8 front squats 135/95
minute 3: 15-20 hollow rocks

B.) every 2 for 10 minutes
22/17 cal row