Warm Up

2 rounds
10 seated plate strict presses
5 sumo inchworms
5 deep squat plate holds for 10 seconds each time

4-5 each side perfect stretch walk


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/


Strength
Take 12:00
Build to a one rep heavy thruster weight


WOD
"Meat Loaf"
AMRAP 14:00
3 muscle ups or 5 strict pull ups or 5 strict hspu
6 dual DB power cleans 50/35 35/20
9 devil's press 50/35 35/20


Bicep & Shoulder Finisher   https://www.instagram.com/p/CEpTea2l3WY/
2 sets
1 1/4 curls x 10
tall kneeling bicep curls x 10 reps - grab the bell of the KB
half kneeling  single arm KB negative curls x 5/side
KB halos x 5/side
saddle stretch incline press x 10