Pusherman

Pre:
MWOD Shoulders (Band for OH pos)
MWOD Hips (Contract/Release)
Band Passthroughs and Pull-Aparts
Hip Swings
Warm-Up Sets and Technique for WOD exercises

WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Rest as needed

Post:
3x10 Barbell Roll-Outs
3x5 Negative Glute-Ham Raise (feet under loaded bar)
3x25 Hollow Rocks
MWOD Shoulders (band back pack for internal rotation)

Matt:
Press: 62.3kg-68.3kg-70.3kg(F)-70.3kg(F)-64.3kg
Push-Press: 72.3kg-74.3kg-78.3kg-82.3kg-84.3kg
Push-Jerk: 74.3kg-80.3kg-84.3kg-88.3kg(4)-86.3kg