Shoulder Prep/Pre WOD
3 Sets:
5 single arm DB overhead squats (R arm)
25ft OH DB carry (R arm)
5 Single arm DB OH squats (L arm)
25ft OH DB carry (L arm)
-If you can not hold DB OH during squats, complete squats with DB in front rack.

Conditioning
15min AMRAP:
Min 1: 3 Bar Muscle ups/C2B pull ups/strict pull ups
Min 2: Max reps alternating DB Snatch (35/50)
Min 3: Rest

PureFit WOD

Shoulder Prep/Pre WOD
3 Sets:
5 single arm DB Front Rack squats (R arm)
25ft OH DB carry (R arm)
5 Single arm DB Front Rack squats (L arm)
25ft OH DB carry (L arm)
-If you can not hold DB OH during squats, complete squats with DB in front rack.

Conditioning
15min AMRAP:
Min 1: 3 strict pull ups/6 Ring Rows
Min 2: Max reps alternating DB Snatch 
Min 3: Rest