2min monostructural work of your choice. run, row, airdyne, jump rope whatever. pick 1 and go for 2min.
Catalyst WU from the board
10×1+1 Hang Snatch + Overhead Squat add weight each set. rest about 90s between sets.
3×5 adding weight only if form is solid
21 pull ups
15 pull ups
9 pull ups
using NO MORE THAN 50% of your heaviest OHS from above
5 jumping pull ups
5 box jumps(24/20)
arm overhead w/ external rotation 2min/arm
scalene stretch 2min/arm
standing hamstring stretch 2min/leg