PreHab: Scap Push-up, Scap Pull-up, Plank Variations

Warm-up: Turkish Get-ups, KB Presses, Bottoms Up Carry

Specific: Barbell Complex

Strength: Pushpress 2x EMOM for 8mins

WOD:

Rx: 10.8.6.4.2.
Burpee Bar Hops
2.4.6.8.10.
Pushpress (90.80.70.60.50%)

Rx+: 10.8.6.4.2.
Bar Facing Burpees
2.4.6.8.10.
Pushpress (90.80.70.60.50%)

Option 1: 10.8.6.4.2.
Burpee Bar Hops
2.4.6.8.10.
Pushpress (80.70.60.50.40%)

Option 2: 5x
7 Burpees
5 Pushpress