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

Skill Work