Prehab
2 sets
9 hollow body rocks
6 Half kneeling Bottoms up press (ea arm)
3 Turkish get-ups (ea side)
MetCon
For time:
21 C2B Pull-ups
9 Thrusters (95/65)
15 C2B Pull-ups
15 Thrusters
9 C2B Pull-ups
21 Thrusters
Strength
4 sets
A1. DB Push Press x6
A2. S.A. Ring row x8 (ea arm)
A3. Side planks x40 sec (ea side)