SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Metcon (Weight)

EMOM 12
1 power snatch + 3 OHS
start at 95/55 and build weight as much as you can each min

Metcon (Time)

100 pull ups for time
every time you break 5 burpees

* scale this accordingly, ring rows work muscle too.