A. Front squat – 3×8@70%.
B. 5 rounds of:
15-25 unbroken wall balls (pick a challenging number and stick with it)
Rest 90 seconds.
C. 3×5 bat wings (5 sec pause at top), as heavy as possible. Your focus should be on retraction of the shoulder blade (pull shoulder blades together) at the top of the movement, without elevating (shrugging) the shoulders.