Mobilize, then:
Crossover Symmetry activation
A.) every 2 for 16 minutes, Push press:
1. 5 reps @50%
2. 3 reps @60%
3. 3 reps @70%
4. 2 reps @75%
5. 1 rep @ 80%
6-8. 1 rep @85%+
B.)
Every 3 for 12 minutes:
20/15 cal row or ski
13 C2B pullups
10 Shoulder to overhead 115/75
When clock reaches 15:00,
3 rounds for time:
20 cal row or ski
10 single arm dumbbell shoulder press (5 each arm) 50/35
C.) emom 10
1) supinated grip strict pull-up
2) dumbbell incline bench press x 6-8 reps