Prehab
Gap the ankles and wrists as needed
Stretch the lats and triceps
Engage the shoulder blades (20 elbow curls, 10 wall angels)

Strength
Front squat 4×4 @ 80-85%
Push press 4×6 70-75%

Metcon
10 min AMRAP
6 muscle snatches (95/55)
6 box jumps (24/20)