Prehab

MetCon

Strength

Skill Work

Prehab
Ladder drills
10 wall angels
Handstand hold 4 sets max time

Strength
3 sets of 3 turkish get-ups ea. side

Metcon
6-9-12-9-6 for time:
Burpees over bar
Front squat (135/95)
Chest to bar pull ups