Prehab
2 rounds
15 scap pull ups
8 jefferson curls

Strength
Push press 4×5 @ 80%

Metcon
8 min AMRAP
16 box jumps
16 ghd situps
16 dips
4 rope climbs (sub is 8 eccentric pull ups)

rest 8 min, then

8 min AMRAP
20 lunge jumps (tot.)
20 sit ups
20 push ups
15 pull ups