Mobilize, then:

A.) 2 sets of each: (bar mu progressions)
Target reach swing 1.1
Air Chair swings x2
Swinging knees to bar x2

EMOM 5
1-3 Bar muscle ups (or scaled version)

B.) 5 x4 strict press

C.) For Time:

100 m row
20 burpees over rower
30 T2B
800 m row
15 burpees over rower
25 T2B
600 m row
10 burpees over rower
15 T2B