Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds
15 Pull Aparts
10 Push Ups
5 Strict Press
5 Jerks
10 Air Squats

Mobility: 10 Mins
1:30 / Side LAX Rotator Cuff
1:00 / Side LAX Chest
5:00 Band or PVC Shoulder Stretches

Strength: 10 Mins
10 Min EMOM
Min 1: 1 Strict Press + 1 Push Press + 1 Jerk
*Start around 60% of Strict Press & Build

Metcon: 12 Mins
3 Rounds:
0:00-2:00: 12 HSPU + 15 Wallballs (20/14)
2:00-4:00: 10 Dips + 15/12 Cal Row or Bike