Primer- shoulders
2 sets 
12 prone Y raises
12 DB side lying raises each side
30 seconds thoracic spine extension  https://youtu.be/tph_8KN9vQw  (1st in the video)


then

2 sets

 1. Single Arm Kneeling Press: x 8 each arm 
2. Half Kneeling Halos: x 8 each position
3. Single Arm Suitcase Deadlift: x 8 each arm    
4. Single Arm hang clean & jerk: x 8 each arm  
 
 
 

WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups