W.u.

Shoulder circuit with green bands and PVC warm ups.

MOB
1min jump ropes
1 min row
1 min burpee jumping pull up
1min rest
2 rounds.

WOD
30 Overhead Squat with PVC pipe or bar
50 toes to bar or leg raises
30 PVC pipe full snatches or regular bar
40 Pull ups
30 snatch pull jump shrugs M(95-275lbs) W(35lbs-115lbs)
30 five yard line shuffles side to side
30 overhead squat (Bar or PVC go up in weight)
20 Broad Jumps for distance down the turf
30 Bar Hang snatches or PVC pipe (catch in athletic do not full squat
10 laps around the turf

Stretch and cool down
Foam rollers
And stretch.