Pulling strength and core work.
Bullet proof shoulders x 2
T-w-goblet squat y 10-10-5
Scapular push ups x15
Internal/external rotations x10/10
Shaping
Hollow body/back arch tabbata
Strength
3 rounds
Banded pull downs x10
Barbell curls x 10
Tempo Ring row x 5 @ 4242
Core
3 rounds
Turkish get up x5 each side
Ghd sit up x12-15