Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar
WOD:
EMOM for 8 mins, perform
10 barbell rows on bench (135/95#)
rest 2 mins, then
EMOM for 8 mins, perform
10 Barbell Floor Press (95/65#)
rest 2 mins
EMOM for 8 mins, perform
10 Behind the neck Press (95/65#)
Cooldown: 100 arm haulers, cobra, down dog, roll out
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