PreHab: Banded Shoulder Prep
Warm-up: Handstand Hold, HSPU Progression,KB Complex

Specific: Barbell Press Warm-up

Strength: Strict Press 5×3

WOD: 

RX: EMOM 12mins
O: HSPU (max reps)
E: KB Swings (max reps)

Option 1: EMOM 12mins
O: PROM HSPU (max reps)
E: KB Swings (max reps)

Option 2: EMOM 12mins
O: 8 Barbell Press
E: 15 Russian KB Swings