WARM UP / MOBILITY
Quick dynamic shoulder warm-up
Red band dislocates, pull-aparts, presses
WOD A
SHOULDER PRESS X 5
1 X 5 :
In 15 minutes, warm-up to 75% of 1RM and complete 4-5 working sets at 73-75% (up from 70% 4 weeks ago)

If you have missed much of the recent press cycle (or are a newer athlete) complete working sets at ~70% or build to a challenging but smooth set of 5 and complete a 3-4 more working set at that weight.
WOD B
THE GHOST
Complete 6 Rounds for total reps:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest

Divide big classes into 2 heats and stagger heat 2 by 2 minutes.
(23-25 min)
WOD C (Optional Accessory)
5 minute abs:
Complete 2 rounds with no rest between movements (running clock: 2 on / 1 off / 2 on)
20s Hollow rocks
20s Grasshoppers
20s Bicycles (opposite elbow to knee)
20s Mountain climbers
20s Tuck-ups
20s Front plank
Rest 1 min, then repeat