Overhead Squat 1, take 15 minutes to build to a heavy single OHS. If you are not comfortable with the over head position. Build to either a single DB overhead squat or build to a moderate to heavy front squat.
4 rounds not for time: 20 Scap retraction holds 20 Banded face-pulls with red band 10R/10L Rotator cuff internal rotations 10R/10L Rotator cuff external rotations 20 Bent over DB reverse fly Crossover symmetry Y's
Then: 100 Band pull aparts with red band for finisher (as few sets as possible)