Lots of Mobility on shoulders beforehand....

Bench Press @ BW 2-2-2-2-2 (I rested no longer then 90 seconds between sets) For me I rounded up on my BW to 130 (I'm like 127-128)

Barbell T Row 3x5

Conditioning:
5RFT
10 Chin Ups
10 HRPU
10 Inverted Row
300m run