Mobilize, then:

A.) Front Squat
sets 1-5: 1 rep @ 75%
sets 6-8: 4 reps @ 60% @30×1 tempo

B.) Every 10 for 30 min

500 m row
10 strict pullups
400 m run
20 alternating dumbbell snatches 50/35
10 single arm ohs (5 each)