Warmup:

400M Row

3 slow rounds

15 band pull aparts

15 pvc ohs

Mobility:

1 min couch

1 min benched shoulders

Strength:

Every 90 Seconds X 10

Alternate between movements

A. 10 Back Squats @60%

B. 3 Power Snatches @70%

Or

5 strict press @70%

Conditioning:

10 Min amrap

2 shoulder to OH 135/95

2 toes to bar

4 Shoulder to OH

4 toes to bar

6 Shoulder to OH

6 toes to bar

Etc…