Prehab
Roll/stretch the lats
Tactical frog progression

Strength
Push press 4×4 @ 85%

Metcon
for time:
30 calories on the assault bike
21 sumo deadlift high pulls (SDHP)(135/85)
21 ring dips
15 SDHP
15 ring dips
9 SDHP
9 ring dips
30 cals on AA