Pick 1:

1. Mobility:
3 rounds
9 cal row
6-10 push-ups

3 min.
Banded shoulder floss on post (12 per arm, rotation up, press up, press forward)

3-5 min x
4 way banded
  pec minor
  over-the-top tricep
  scap (across body)
  lat (through your head)

2. Movement prime
5 min. x
iron scap
15-20 reverse fly
12-15 ext rotation
12-15 90 degree ext rotation
15-20 kick backs

5 min. x
5-7 single-arm db press per side
3 inch worms
5-7 plyometric push-ups

3 min. x
3 HS kick ups w/10 sec. hold
2 HS negatives
2 HS push-ups

3.  Running prep
3 min job
5 min.
20 high knees
20 butt kickers
20 frankensteins

5-8 min. x
50m run (increasing pace and stride) - walk back to start

For time
30-25-20-15-10-5
HSPU

200m run for every minute you take on HSPU (e.g. if it takes 1:05 to complete a set of HSPU, then you run 200m.  If it takes 2:01, then you run 400m, etc).

Strength:

4x6-8 bench press (heavy)
superset
4x15-20 GHD situps

4x8-15 ring dips
superset
4x10 crossover knees to elbows (hanging straps) - per side

4x8-12 single arm land mind press
superset
4x9-12 high angle DB row

Conditioning
10 min.
50 double unders
12 burpees

12 min. x
15 push ups
15 ring rows
25' HS walk or 2 wall walks

For time
100 abmat or GHD situps

Functional improvement
7 min.
banded pull-apart series; 7 reps ea; 6 positions

7 min. x
30 sec. bar hang
30 sec pvc pass through
5 push ups w/5 sec. hold at top

9 min. x
I, T, Y's on the wall - 1 min. each