Today

A1. On floor BB seated shoulder press 6, 6, 6, 6, 6
A2. Lsit hold 45-60sec x 5
A3. Elastic shoulder opening 3-5holds x 5

B. amrap 14min
3-5 strict pull-up/negative pull-up
3-5 ring dip/dip on boxes
10 butterfly sit-up
20 DU