PreHab: Y+L+T, Scap Pull-ups, Squat Therapy

Warm-up: Pull-up Bar Hold Variations, Kip Swings, Wall Walks

Specific: Barbell Press Complex, Pull-up Variations

Strength: Strict Press 5×3

WOD: 

RX: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press
Pull-ups
Burpees

RX+: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press @ 85%
C2B Pull-ups
Burpees

Option 1: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press @ 75-80%
Assisted Pull-ups
Burpees

Option 2: AMRAP in 9mins
3.6.9.12.15.18.21.
Push-press moderate weight
Ring Rows
Burpees