run 2 easy laps
shoulder prep from the board
3×5 pull ups(either negatives, kipping, strict or weighted depending on your ability. 1min rest between sets.
Shoulder Press 3×5 adding weight each set. You may need to start micro loading your press. That is, jumps of only 2-3 lbs instead of 5 or 10!
10 min AMRAP
complete this carrying a plate(45/25) which may only be set down between rounds. if you must set it down, or drop it, do 5 burpees right then.
10 OH squats
10 box step ups(20/16)
10 OH walking lunges
arm overhead with external rotation