Warm Up, 2x:
Row 250m
5 Strict Pull Ups
10 Squats (5 sec pause at the bottom)
10 Scapular Push Ups
Then:
7, 6, 5... 1
"X Man" banded walk outs
Mobility
2:00 /side Prone LAX ball Smash in Shoulder Compartment
Weight Training
Benchpress
3x3 (65-75%) (3rd set AMRAP)
WOD
EMOM, 8:00
-5 Goblet Squats
-10 KB Swings