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Strength:
A) Scapular Circles: 8-10reps x2, rest :30
B) Weighted Chest to Bar Pull-ups: build to a tough 3 reps in 8min
C) Kipping Chest to Bar Pull-ups: AMRAP :60 x3, rest :60

WOD:
AMRAP 12@90% effort:
15 Calorie Row
6 P. Snatch 95/65#
8 Burpee over bar
35 Double Unders

Mobility:
Barbell Anterior Shoulder Capsule Smash with Internal Rotations