4 way shoulder stretch 0:20s each way
into
2 sets
10 ground to overhead with a plate (25/15)
3 push press
3 push jerk
3 split jerk

GPP
2 x
21-15-9
Db bench 50/35
deadlift 185/105
Rest 3:00

Competitor
2x
21-15-9
Db bench 50/35
deadlift 225/155
Rest 3:00

2 rounds for quality
15 wall walk
5 rope climb

Bonus FItness / Forearms

4 sets:
20 empty bar wrist ext
20 empty bar wrist flexion
:20 pinch plate hold ahap
Rest as needed