A bit of fun

Include rowing stroke practice in your warm up.  Focus on form, not power generation so you can improve your form.

Mobility: rollie ball on your hip flexor, lie down with the KB overhead to help sink the shoulder into the back of the joint.

Then:

Benchpress 3/3/3

Then:

3 x: 20 jumping squats, 10 push ups

3 x: 15 wall ball, 10 knees to elbows

20 handstand push ups

40 box jumps