Gain Train 3

WOD:
Shoulder Prep:
3x5 Strict HSPU
    5 Chest to Bars
   10 Bar Pullovers@15kg (mobility and stability)
   10 Band Face Pulls-Pull Aparts
Strength:
7x3 Snatch Push Presses@83kg
10-10-8-7 Wtd. Chin Ups@5kg
10-10-9-8 Wtd Dips-10 Tate's Press@2-15kg (superset)
MetCon:
5 rds. For Time-
10 WBS@30lbs
10 Cal Row
10 Toes to Bars
9:54