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Dynamic Warm-up: Do a burpee for every Roxanne Pre-Mobility: Bench Mobility setting the shoulder back with a KB. 2min on each
Health and Fitness:

A. Four sets of:

A1. Bench Press x6-8 reps @ 20X1, Rest 45 seconds

A2. Pull up x max reps (try to get one more each set from last week, July 15), Rest 45s
B. AMRAP in 12min

10 DB Snatches (55/35) – 5 each

20 Box Jumps (No Rebounding)

Note: Complete all 5 snatch on one arm then switch
Classic:

A. Five sets of:
Bench Press x Build to a heavy single (start at 75%), Rest 2-3min

B. Four sets of:
Strict Pull ups x max reps

(if you can complete 10 PLU or more then consider completing this as max wt PLU but aim to complete more then 5 reps on each set. If you cannot then use a lighter weight.) Compare to July 15

C. AMRAP in 12min of:

10 DB Snatches (55/35) – 5 each

20 Box Jumps (24/20) (No Rebounding)

Note: Complete all 5 Snatch on one arm then switch
C. Mobility: Alexandar shoulder rolls x 20 each