Strength:
BWHAHAHAHA It was supposed to Push Press….. and then yesterday….. So no. Let’s rest your shoulders. 

Warmup and review GHD machine and scaling options (Zombie Situps)
Practice Jump rope criss crosses
then
EMOTM for 15 mins
Min 1: ME Jump Rope Criss Crosses
Min 2: 5-10 GHD
Min 3: 5 steady hip bridges with pause at top
 

WOD:
5 RFT
500m Row or 400m Run (at least 2 must be Run)
10-8-6-4-2 Front Squats from the ground (increasing weight)

L3: Starting weight 155/135
L2: Starting weight 115/95
L1: Starting weight 75/55

Cooldown:
Foam roll T-spine
Door frame stretch
Banded Stretch to loosen shoulders