Strength: Shoulder Press, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
WOD: Three rounds of 400m run, 20-2 for 1 wall balls and 15-ring dips.
Two for one wall ball. Throw the wall ball, while its in the air do an air squat and stand as fast as possible to catch ball. Repeat.
Recovery: PSOAS stretch, wall chest stretch, banded shoulder and tricep stretch.