Warm Up
100 singles
PVC shoulder warm ups
2x
25 squats
20 PVC push press
15 PVC thrusters
Strength
8 min. EMOM
3 shoulder presses*
*Aim to use the same weight the whole time
WOD
11 RFT
7 KB swings 53/35
7 burpees
Post
100 knee to elbows in plank position
Mobility ball on shoulders