Clearing T-spine then shoulder mobility:

http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

Pec and hips mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

Back Squat x 1RM
Shoulder Press x 1RM
Deadlift x 1RM

21-15-9 reps of:
Thrusters (42,5kg)
Pull ups
AFAP

Tall clean primer
3 x 3 empty barbell

Press in split
4 x 5 @ 8RPE (focus on front foot being straight in this position)

Hang power clean & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge 3 x 10 (5 each leg) @ 9RE

Accessories
Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
DB bent over row 3 x 8 (each arm) 8RPE
DB bicep curl 3 x 10 (each arm) 8RPE

3-4 Sets:
A. 8-12 x 45° Reverse Dumbbell Fly
B. 60-90s Side Plank
C. 8-12 x Staggered Hip Thrusts

Single Leg FL Calf Raises
2 x 20 each. Rest 60s.

For time :

18 Power Clean 50/35kg
18 Ring Dip
Run 400m
15 Power Clean 50/35kg
15 Ring Dip
Run 400m
12 Power Clean 50/35kg
12 Ring Dip
Run 400m
9 Power Clean 50/35kg
9 Ring Dip
Run 400m

6 x 8. alternating legs

Go every 3:00