Warm Up

Shoulder mobility
2 Rds of
20 wall ball
20 KBS
20 Sit-up

 
Strength
1 x 5 Overhead Squat 5RM
3 x 5 OHS at 80% 5RM
3 X 5 Deadlift 70%

 
Conditioning

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups