Does this seem familiar? 

Press and Rack Fixes. This is also great as prep for muscle-ups or the bench. 
Source: Mobility WOD


MOB
External Rotation of Shoulder via KB

STRENGTH
Strict press + Push press 
5x 2+3 @85%

TABATA
Hold Top of ring push up

METCON
Buy in: 500m Row

10-8-6-4-2
Deadlift 275/185
Box Jumps 32/24
Cash out: 500m Row

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