Bullet Proof the Shoulders use as the warm up
2x
:20 Bike or rower
10 Banded Pull Aparts 
then
2x
10 Banded Flies

Strength
Squat 5.3.1@75/85/95 
***Based off 90% of your 1RM that you have added 10# to
WOD
AMRAP 10:00
7 Pull Ups
10 Push ups
15 KBS USA 53/35
20 Lunges*
*Lunges: Alternate rounds
even: body weight

Strength
Press 3x3@70/80/90**  E2-3MOM, coaches discretion

Warm up 2x
10/10 staggered LM RDL
10/10 staggered LM Bent Over Row
10/10 1/2 kneeling LM Press

WOD 1

Strength
Bench 3x3@70/80/90 **
Mixed Grip Pull Ups x4-6 (strict)

Primer

Hot starts use as warm up
2x
:15 hard bike, row or VC
8/8 SL rdl
8/8 sa db bent over row
8/8 sa swings
8/8 sa stoh
Strength
Press 3x5@65/75/85** E2MOM
***Based off 90% of your 1RM that you have added 5# to

Strength