Buy In: 12 reps: pvc shoulder complex USING A BAND (see what I did there?), band shoulder press (one side at a time, pin the band down with your right foot and press out the band overhead, then do the same for the left, pullups, band pull aparts, push ups.
Push Press 5 sets of 3@85%
Assistance Work: 3 sets of 8 circuit fashion for quality not time:
KB Push Press, Bar Dips (add weight OR use bands as needed), Chins (scale as needed up or down), seated dumbbell curls (hammer grip- it feels so right)