A. Bent press (link1, link2) practice. Work up to a medium heavy weight on each arm.
B. Turkish get-up – 5 minutes of steady work with a moderate weight. Work both arms equally.
C. 4 rounds for time of:
4 DB (wo)manmakers
16 knees-to-elbows.
C. 3×10-15 side over arches per side.