Warm up
3 rounds
10/side skaters
5/side single leg KB RDLs @ 21X1
5 push ups
15 band pull aparts

Mobility: overhead focus
A. wall slide lift offs x 15 reps https://youtu.be/xGasrqJ8aWQ
B. prone swimmers x 1:00 https://youtu.be/XCYuU0CbKEg
C. pvc or barbell sotts press x 5 reps


Strength
Bench press
5 sets of 3 reps
start at 65% and build load

WOD
"Rise and Shine"
Every 10:00 for 2 sets
400m run
10 burpee box jumps overs 24/20"
20 pull ups or 15 pull ups
30 wall balls or 25 wall balls
30/20 cals bike