Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Wall angels
Wall squat (goblet style)
TGU x 1 /side
10-12 double unders

Then

A1. Shoulder press, 5.3.1.1; rest 60 sec A2. Weighted pull up, 5.3.1.1; rest 60 sec
+
12 min amrap
4 strict T2B
6 alternating front rack lunge steps
24 double unders