A. Medball hammer Throw; 5x3/side, rest 90 sec https://www.youtube.com/watch?v=auYkxPdYsWE - Done. Used a 20# med ball for all sets.  https://youtu.be/rFkqfSSORjs

B1. Banded Front Lever; 30 sec x3, rest 75-90s - Done. Used 100# band tension for all sets. These were tougher to than expected. 
B2. Dragon Flags; 6-8 x3 (5 sec eccentric) x3, rest 75-90s - Done. Had a hard time maintaining midline tension while connecting reps. https://youtu.be/vjaHCW5hUcA

C1. Reverse Grip wtd. Dislocated; 8x3; rest 1m (SLOW) - Done. Used 5# for all sets. Shoulders mobility felt good. 
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x2-3 sets; rest as needed - Done. https://youtu.be/IGsM1rKOq2s