Warm Up
3 rounds of:
5 each side half kneeling single are press with DB
10 scap push ups from the elbow plank position
5 each side elbow plank on side with rotation
15m quadruped crawl

Mobility:
Twisted Cross Stretch x :30 each side

StrongFit Shoulder Opener  https://www.youtube.com/watch?v=C6GcYZi7G7k&feature=youtu.be

*with no more then 5# DB or plates

Bicep Curls x 5 reps
Bicep Curls with neutral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Neutral Grip Raise x 5 reps

Skill: Push Press
6 sets of 3 @80%
Rest should be 1:30 at least

WOD
Part A. Power Clean Quickie
5 power cleans 205/135  155/105   135/95

10 power cleans 185/125  135/95    115/75

15 power cleans 155/105  115/75     95/65

Part B. 

8:00 AMRAP
10 each side OH single arm with DB walking lunges
15 sit ups- can be GHD
 
* record two scores today.  One time and one number of reps