20 minute incline walk intervals (varying pace and height) on treadmill
Shoulder mobility

Weighted Pull Ups (20lbs)
1x5 Extra Wide Grip
1x5 Chin Ups
1x5 Shoulder Width Grip
1x5 Supinated Grip

Bench Press @ 85% 1RM (130lbs)
2 warm up sets then 3-3-3
Superset with 6 HRPU

Conditioning/ 5RFT
5 Dips
10 Hang Cleans
200m run