Health:
A. Push press, build to a heavy set of 5, then AMRAP @80% of your heavy 5
B. EMOTM for 15 min, rotate through these station 5 times:
Push Press x 4-5 reps
Pullups or Chinup x 4-5 reps
KB Swing x 10-15 reps
C. Banded shoulder distraction 2 min per side.

Fitness:
A. Push press, build to a heavy set of 5, then AMRAP at 80% of your heavy 5
B. 5 sets for reps:
30 sec S2O (95/65) + 30 sec rest
30 sec Pullups + 30 sec rest
30 sec Box Jumps (24/20) + 30 sec rest
C. Banded shoulder distraction 2 min per side.

Performance:
A. Push press, build to a heavy set of 5, then AMRAP at 80% of your heavy 5
B. 5 sets for reps:
30 sec S2O (135/85) + 30 sec rest
30 sec CtB Pullups + 30 sec rest
30 sec Box Jumps (30/24) + 30 sec rest
C. Banded shoulder distraction 2 min per side

Powerlifting:
A. Deadlift Build to EDM 8×2 – 92%
B. SLSGDL 4×8
C. Chin Ups 6×6
D. BB Curls 350 Method