1. 3 rounds of "Lynne"
A: Body weight Bench Press, Max Reps
B: Max Pull ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B. Rest as needed after movement B.
2. Strict Press
4 x 8-12 Strict Shoulder Press, across.
3. Band Pull-aparts - demo vid.
4 x 8-12
4. Strict Dumbbell Shrugs
3 x 8-15 - shoulder go up and slightly back, not forward.