Warm Up
50 single unders
10 each side DB strict press
100 feet single arm DB overhead carry (50' each side)

50 single unders
5 each side DB windmills
3 each side Turkish get ups

Bullet Proof Shoulders
2 x 10 reps lat eccentrics with PVC and a small plate on the PVC
then
2 rounds
6 reps reach, roll and lift
30 seconds of alternating bottoms up KB press- hold the KB at 90 degrees with the bottom facing up. Press one at a time alternating the presses.


Strength
A. Push press
5 x 3 reps @60-65-70-75-80

B. banded face pulls x 15 reps

WOD
"Dragging Annie"
50-40-30-20-10
Double unders
Sit ups
after each set reverse drag the sled 50m (pylon and back)