Chest/back
Similar to me:
Warm up / Movement Prep:
3 sets each
Half kneel KB press 6 per arm
8 scap push up
5 single leg glute airplane
10 banded face pull
Strength:
Superset 4 x
12 KB snatch - 6 per arm
20 sec rest
12 pullup
2 min rest
200M bicep curl row
10 - 30 sec sprints / 30 sec rest
10 minutes AMRAP:
Hex DL @ 225
KB Swings x 10 @ 50lb
Ring row x 10
Did 3 supersets...+ 2 additional KB sets.
Mobility:
Supine Twist Stretch
Thread the Needle
Shoulder stretch + PVC pipe stretch
Single leg Forward Fold