Warm Up:
3 Rounds:
1:00 Light Bike or Row
3 Scap Retractions + 3 Strict Pull-Ups
7 Pushups
9 Air Squats
:30s Deep squat progressions

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly
wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington
banded lat stretch x :30 each side

Skill: strict press week 6
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 88%
1 rep @ 92%

Primer to wod:
3 Rounds:
5 Russian Baby Makers
4 Alternating Samson Stretches, 2/side
3 Inworms- no push up

WOD
3 RFT
8 ring rows- elevated if you can
800m Run