Shoulder Prep warm up:
2x
10 DB/plate Upright row to external rotation to press (#5-#10)
10 DB/plate Lateral Raise
10 DB/plate Bent Over Row Rear Flies
2x Banded
10-15 Banded Front Raise
10-15 Press
10 15 Bent Over Row
Back And Front
3 sets
8-10 BB Glute Bridge Floor Press
8-12 Ring Row Variations
WOD
3x
10 Push Press 115/75 RX 135/95 RX+
10 Pull Ups RX+ is C2B
:15 Hard bike/row/vc (choose 1)
Rest :60s
3x
6 Single Arm Devil's Press 45-50/30-35
2 plate push 45/25
Rest :60s
Trunky Monkey Finisher
2 Sets
50 Yd Single Arm (Right) Farmers Carry
10 Hollow Rocks + :15-20 Iso Hollow Hold
50 Yd Single Arm (Left) Farmers Carry
10 V Ups + :15-:20 Isometric Tuck Up Hold Arms Overhead