Buy in: Band shoulder prep. Med ball partner work. Cat/Camel, side-lying bridge, birddog. Progressively load your bars to prepare for the workout.
WOD- Alternate every minute for 16 minutes 3 reps bench press, 3 reps deadlift (8 sets/movement). If you're competing in the open this Saturday, be smart with your loading.
Death by Strict Handstand Push Ups. 1 rep the first minute. Add a rep a minute. Continue until you falter. Sub DB strict press.