Pregame:

Shoulder DROM drills

T-spine mobility

Warm-up:

3 rounds:

5-10 Push-ups

3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)

HS walk 25 feet or Bear crawl 25 feet

Strength:

1) 12 minutes to find a 3RM push-press in 5-7 sets with three sets within 90% of 3RM

Strength/skill:

2A) Find a 3RM OHS in 4-5 sets

2B) Ring-dips 5x5, go weighted if possible

Conditioning:

3) For time:

21-15-9

HSPU (or push-ups)

Front Squat (from floor, no rack)

Notes: FS @55% of 1RM. If no 1RM then 60-70% of most recent 3RM or 5RM