Warmup
Sandbag getups – 5 minutes
Jumpstretch band shoulder activation drills
3 rounds
KB walking overhead lockout 30s R/L
10x pushups
30 sec plank

Strength – 5/3/1 week 1
3×5 Press – (65/75/85% 1RM) last set max reps

Conditioning
5 rounds for time
10 pullups
10 ring dips

KB Sport
10 minutes
Bottoms-up Clean + Press 2:30 R/L
6 RPM pace