Run 200yds
30 banded good mornings
50 face pulls with red band
20 pvc 360s
20 perfect push ups
20 scap pull ups
20 air squats
1 min pigeon pose each side
1 min box shoulder stretch

6 to 8 mins to warm up for OHS

Weightlifting

Overhead Squat (3,3,3 @ 60% 2,2, @ 75% 1,1@80 to 85%)

record your set of 2x1

Metcon (Time)

4 rounds
15/12 cal bike
20 PS 75/55
200/175m row
10 yd OHWL 75/55