Buy In: for time complete 20 pull-ups,30 push-ups,40 sit-ups,50 air squats (don't partition-straight through!).
Shoulder Mobility-consult overhead pressing poster.
5 sets of 2 reps shoulder press@ heavy percent. Rest 2-3 minutes between sets. Share a bar and handle your bidness.
then, complete as many rounds as possible in 12 minutes:
10 Box Jumps (20"/24")
20 Russian KB Swings (form depicted in video, keep your back flat. It is not necessary to fold as far as the lifter does but note the truncated swing).
30 Double Unders