SHOULDERS
Press & Shoulders
5 sets:

4 Tempo DB Bench Press @ RPE 7.5-8.5
8 DB Pocket Rows *4 per side @ heavy

*Rest as needed here.
*Tempo is just controlled down.
*Pull more towards pocket.

WORKOUT OF THE DAY
“a real pull-push”
AMRAP 15:

12/9 Cal Row
9 Push Press @ 135/95
6 Pull-ups 
3 Wall Walks

*target = 5-7 rounds 
*push press = unbroken each time.

F; 95/65, jumping pull-ups & wall climbs
P&M: As Written
E: 155/105 - Bar Muscle-ups