4 way shoulder stretch
:20 at each
then
2 sets
10 pvc pass throughs
5 bb snatch pulls
5 bb snatch high pulls
5 bb power snatch

C1)  4 sets of 50 ft - Single Arm OH DB Walking Lunge
rest :30 between sets

C2)  4 sets of 8 - Devils Press
Rest :90 between sets

GPP - 1 DB -  50/35 (C1 and C2)
Comp - 2 DB 50/35 (C2)

GPP
For time:
250m row
20 thruster 95/65
250m row

Comp
For time:
250m row
20 thruster 135/95
250m row