5 Min shoulder mobility, banded internal and external rotation /palm up, palm down, lax ball roll out, 20 pass throughs, 20 good mornings, 20 leg raises.
6x3 Deadlift @80%
14 Min AMRAP
10 Front Squats 115/85 from the floor
After, if there is time,
3 sets of 30 seconds on ea side single arm kettle bell hold.
Roll the shoulder blade back, do not lean onto the side you are holding the KB.
The KB CANNOT touch your side. Keep it about an inch away from your leg.
Choose a challenging weight.