A. 10 minutes of windmill and bent press (video1, video2) practice. Work up to a heavy-ish weight in the bent press.
B. 20 minute AMRAP of:
60 double-unders
3 laps heavy suitcase carry
60 single skips
3 laps front rack KB carry (single KB).
Use the same KB if possible, or use a lighter weight for the front rack carries.