Warm-up (15 min.): Jog to Lois Lane 2 rounds of 10 Push-ups, 15 Squats, 10 AH Swings. Dynamic Stretch.
Strength (15 Min.): Split Jerk
3 Reps EMOM for 10 Min.
Build up to your 90% by the 9th minute.
WOD: CO OPEN 16.4
8 Min AMRAP
10 C2B Pullups
10m KB OH Lunge 55/35
20 Wt. Situps 20#
Icing: Shoulder Mobility
Take a look at this to improve shoulder mobility.