Buy in: In circuit fashion, 3 rounds of: 5 reps/side 1 arm dumbbell or kettlebell thrusters (progressive loading), 5 burpees, 5 toes to bar. Mobilize.
10-9-8-7-6-5-4-3-2-1 reps of:
Bench press (bodyweight for men, 60% bodyweight for women)
Strict pull ups
Power Cleans (75% bodyweight for men, 50% bodyweight for women)