5 min Foamroll
4 min Any machine
3 Rounds:
5 Hr Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 min laying front rack stretch
5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

Then

1:00 Push Ups + 2 x shoulder tap
1:00 Walking Lunges