Mobility:
Goblet squat Prying stretch
L-sit Hang from Pull-up bar: 8 x 15 sec
Box shoulder stretch 4 x 20 sec hold/10 sec recover

Strength:
OH squat 5 x 3 (3 sec pause at bottom)
Push press 5 x 3

1-2-3-4-5-6-7-6-5-4-3-2-1:
Ring dips
WB Sit-ups (20/14#)
Burpees