Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 KB up OH press Half kneeling
2×10 Frog Hops
Then:
5x (Heavy) Push press
15m Sled/KB Plank pull (Can do plank with shoulder tap if needed)
X5 Rounds, rest 1 minute between rounds
Then:
10x Wall Ball Squat (Or Squat to OH press with landmine)
15m Bear Crawl
5x Pushups
X4 Rounds, Rest as needed for form
Then: 1000m Ski/Row on Machine of Choice