Mobility-overhead and shoulder
A.  DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side
 
 
Strength
 5 sets of 3 each side Turkish get ups
 
WOD
"Wheels Up!"
For Time
1000m row
50/40 cals bike
200m farmer carry 50/35