A. Medball hammer Throw; 5 reps x5/side, rest 90 sec https://www.youtube.com/watch?v=auYkxPdYsWE - Used 20# medball. 
B1. Banded Front Lever; 30 sec x5, rest 75-90s - Used a 100# band tension. 
B2. Dragon Flags; 6-8 (5 sec eccentric) x5, rest 75-90s - Done. Feeling stronger w/ dragon flags. Was keeping tension and connecting reps. Did 8 reps for all sets. 
C1. Reverse Grip wtd. Dislocated; 8x5; rest 1m (SLOW)
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x5 sets; rest as needed - Completed movements. Shoulder circles are challenging. Used 5# for dislocates. 
+
24min EMOM:
Min 1: 100' Sand Bag Carry
Min 2: 30 Sec Hollow Rock Continuous
Min 3: 100' Yoke Carry (or barbell, weight should be light)
Min 4: 20 Sec Side Plank/side
Completed. Used 95# for front rack carry. Midline felt good. Wasn't super difficult.