Prehab
MetCon
Strength
Skill Work
Prehab
Roll and stretch lats
Stretch wrists
2 sets of 3 turkish get ups ea. side
Strength
4×5 front squat light to moderate
Metcon
6 min AMRAP
6 dumbbell hang clean and press
6 burpees
2 min rest
6 min AMRAP
6 ring dips
8 toes to bar