Mobilize, then:

A.) Back Squat
1) 3 reps @ 80%
2) 2 reps @ 85%
3) 1-2 reps @ 90%
4) 1 reps @ 94%
5) 1 rep @ 98%

B.) Emom for 15 minutes (alternating)

1) Landmine press x 8-10 reps (right arm)
2) landmine press x8-10 reps (left arm)
3) landmine row 8-10 reps (right)
4) landmine row 8-10 reps (left)
5) L-sit hold x 30 sec

C.) Emom 16 minutes

1- 15 sec assault bike sprint
2- 30 sec sandbag squats or medball
3- 45 sec strict pullups
4_ rest