3x10 Shoulder Dislocate

3x30/30 Push Press with 15# DB Rest in OH Position
2 sets rest 2 minutes between

3x10 Front Raise @ 2x20#
3x10 Lateral Raise @ 2x25#
3x7 Strict Press @ 135 - I actually did 95/115x2
3x5 " " @ 155# - 135
3x3 "" @ 175# - 145

Then:

10-1 Push Up Ladder - Feet on 18" Bench

Then:

5 Strict Pull Up C2B + 10 Burpee/Pull Up C2B - did neutral grip pull ups, and 60# curls instead
5 Rounds

4x500m Rows at sub 1:45 pace. 1:44, 1:41, :1:43, 1:43