WARM UP / MOBILITY
Quick dynamic shoulder warm-up
1-5 Push-up ladder + 10-15s Down dog stretch between
8 Scorpions (keep hands in push-up position)
Handstand “Hollow back” stretch 5 x 10-15s (Sub wall walk to static hold)
WOD A
SHOULDER PRESS X 3
In 15 minutes, warm-up and then complete 4-5 working sets at 78-80% (up from 75% 4 weeks ago)

If you have missed much of the recent press cycle (or are a newer athlete) complete working sets at ~73-75% or build to a challenging but smooth set of 3 and complete a 3-4 more working set at that weight.
WOD B
ROW / PUSH PRESS / BURPEE BOX JUMP
Complete 4 rounds for total reps of burpee box jumps:
In 4 min:
500m/400m Row
15 Push press (115/75)
AMRAP Burpee Box jumps (24/20) in remaining time
– Rest 2 min between rounds –

WOD C (Optional / accessory)
Complete 3 rounds for quality:
10/side Dumbbell external rotations
10/side Trap 3 raises (@3,0,3,0)
45-60s Forward plank hold on rings