2 rounds:
2-3 Banded shoulder warmup drills (practice press at WOD A tempo)
8-10 Ring rows
8-10 Scap pull-ups

Shoulder Press x 5
1 1/4 Shoulder Press x 6
Each Press starts with a 1/4 rep (to approx. chin height), then back to shoulders, before pressing all the way overhead. 3 secs negative each rep
Alt. E90SECS x 4 sets of each:
8-8-6-6 x 1 1/4 Shoulder Press w/3 secs negative each rep
4-8 x 1 1/4 Strict Supinated Pull-ups w/3 secs negative each rep

-Go by feel on Press, make them challenging while holding tempo
-The 1/4 rep for Chin-ups happens at the top of the rep: pull chin above bar, lower 1/4 of the way, then back up, then 3 sec negative

Alt. EMOM x 3 sets of each:
8 Supinated Bent Over BB Rows
8-6-6 Seated DB Shoulder Press – elbows wide
12-15 Supinated Band Pull-aparts

-Build each set as needed, try to go heavier than last week

Dis-arm You
8 min AMRAP:
3 Bar Muscle Ups
6 Plyo Push-ups (2/1 rubber mats)
12 Alt. DB Snatches 50/35lb

-Scale BMU’s to jumping, or a kipping p/u variation
-Try plyo push-ups from knees if possible

3 super sets w/light plates or DB’s
8-10 Lateral Raises @ 3013 tempo
8-10 Double DB Upright Rows @ 3013 tempo
2-3 Crossover Plyo exercises each round (work your way through all 7 across the 3 sets)
-rest 2 mins-