MOBILITY:
Banded Pec Stretch
Shoulder Angel with Lacrosse Ball

 

STRENGTH:

Strict Press
5-5-5 @ 55%
3 @ 65
3 @ 70
3+ @ 80

(Round down)

WOD:

AMRAP for 17 mins
10 Burpees to a 6″ target (both hands have to touch target)
20 Goblet Squats (53/35)
30 Double-unders (60 singles)