Mobilize, then:

Emom until failure,
Bench press, males start @ 115 females @ 65

B. Every :90sec for 18

1) tempo pushups x 15 reps
2) 60 yds suitcase carry + waiters carry
3) switch hands on above exercise
4) Strict T2B x 8 reps

C.) 5 sets of:
500 m row
60 seconds front leaning rest on rings