Warmup: ROM drills, dynamic stretches, max strict pull-ups or 20 rows, 20 Hand release pushups, 20 situps, 30 second handstand hold, 15 Press with PVC
Strength: Strict Press
Warmup to 65%, then work up to a new heavy single 5 x 1
WOD: 20 min AMRAP
15 Burpee Box Jumps (24/20#)
15 Wtd Lunges, each leg (35/25# plate held overhead)
Cooldown: mobilize shoulder with banded stretches and lacrosse ball.