Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good morning
2×5 KB Up OH Press half kneeling
Then:
10—1 Clean or Headcutter/Dip ladder (Ring/bar/bench)
(10/1, 9/2/ 8/3, etc)
Then:
10x Weighted Walking Lunge
15m Bear Crawl
60 sec OH plate hold
X4 Rounds (Minimal rest)
Then:
3x250m ski/row 1:1 work/rest