With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

2 Rounds of:
10 Push Press
10 KBS
10 Box Jumps

Rest 60s.

AMRAP 20

10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)

L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)