Prehab
2 sets
3 Turkish get-ups (ea arm)
6 Inverted KB press (ea arm)
9 Hollow body rocks
MetCon
:40 work/:20 rest, 4 rounds for max reps
Double Unders
Wall Balls (20/14)
Alt. DB Snatches (50/35)
Ring Dips
Strength
2 Push Press + 1 Split Jerk
Build over 6 sets