Friday - CrossFit
Overhead Squat (3x5RM)
Work up to a heavy 5 rep overhead squat.
Warm up, then take 3 solid sets to work up to your max for the day. Make reasonable jumps.
5 Rounds for time of:
15 Overhead Squats, 95# / 65#
After the strength, these OHS shoulder feel like a PVC pipe.
Start slow, finish fast.
Try for UB Overhead Squats.