warm-up

internal/external rotation

shoulder depression

sampson stretch

pvc overhead press

full range jumping pull-ups

moon the sky

spidermans

strength

5 x 5 pull-ups/weighted pull-ups

WOD

tabata deadlift (men 135/155/185/225 women 75/95/115/135 choose a weight and stick with it)

tabata push-ups

tabata sit-ups (feet anchored)