4 way banded shoulder stretch (:30 each)
into
3 rds
3 strict press
3 push press
3 split jerks

4 sets:
10 db strict press 35/25
2 rope climb
10 hspu
rest :90 btw sets

emom x 10
10 (5R/5L) alt db hang snatch 50/35
:30 amrap DU

Bonus Fitness / Cooldown

2 sets:
2:00 on / 1:00 off
15/12 cal ski
amrap ttb in remaining time

Cooldown
4 way Banded shoulder stretch (like warmup)
Roll: lats and upper back