Warm Up: shoulder prehab, arm circles, 10 light kb push press/side

Strength: OH press
5-5-5+, then 1 set AMRAP @ 70% day’s weight (7 reps) 68 lb OH Press
superset with 4 sets, alternating
AMAP strict pull ups (blue band)
AMAP srict chin ups (blue band) 27 total

Met Con: 8 mins AMRAP
100m DB Farmer’s walk (50m shuttle) 25lb db
5 db clean & jerk left
5 db clean & jerk right
100m sprint (50m shuttle) 3.5 rounds

Mobility: elbow on wall, foam roll upper body