Mobility-
Test overhead-15 seconds
Subscap smash- 90 seconds either side
Re-test over head- 15 seconds
Warm up- 4 rnds not for time
15 hollow rocks
5/5 kb oh squats
5 strict pull ups(eccentric pull ups)
Strength: Banded kb/plate sh press 8×3
Accessory: ring press ups 5×5
WOD: EMOM for 12mins
Thrusters x 5 50/30 40/20 24/16(kb)
Ttb x 5( 5 vups)
Partner shoulder distraction- 1min on each shoulder
