Warm-Up: Shoulder mobility, arm circles 20 each direction, close grip bat hangs, samson stretch, pass throughs, 10 deep squats, 10 box jumps, 10 pull-ups, 10 push-ups
Skill: Heavy Thrusters, learning to control a heavy weight at high speed.
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.