Ranger v8 W3D6

Strength
Shoulder Press 5x3
Push Press 4x12

METCON
24 AMRAP - 10x DL #225 + 10x Bench Press #185 + 10x C2B + 500m Row 

Accessory 
Lateral Raise + Shrug 4x12
Tricep Extension + Skull Crusher Burn Out 4x12+Burnout