Warm Up
Stretch and mobilize shoulders

3 rounds
5 Walking inchworms
10 Ring rows
5 Strict TTB

Technique
Go through technique of:
– Upside Down KB/DB press
– Behind the neck seated barbell press
Strength
Upside down KB press
3×8 reps 1 minute rest

Seated Behind the neck press
3×8 reps 90s rest

Metcon
CF.18.10.09
3 rounds:

1 minute each station for reps
Double unders
Pull ups
Hurdle facing burpees
DB snatch 22.5/15
Shuttle runs (10m)