Front Rack Sandbag Carry Metcon + Shoulder Hypertrophy

Morning

Warm up
A.) Foam roll back

Work
A.) 3x10 Heavy DU's
B.) 1x5 KB Shoulder press @ 50lbs
C.) 1x20ft Sandbag carry @ 160lbs

Results
A.) UB
B.) UB
C.) UB

Afternoon

Work
A.) FT: 200m Front rack sandbag carry w/2x1pd KB suitcase carry (20 steps/side) with each drop
B.) 3x15 Seated reverse cable fly - superset w/15-12-10 One arm DB shoulder press
C.) 3x15 Cable high pull - superset w/DB full front raise
D.) 3x15 Seated reverse close cable fly

Results
A.12:12 (6 drops)
B.) 7/50lbs
C.) 15/20lbs
D.) 7

Notes:
Nice shoulder work today. I can really feel it (still) in my rhomboid, traps, and deltoids. The front rack carry is an amazing training device and I should it employ it more often. It works the entire upper body AND most of the back simultaneously.

Starting to up my gymnastics volume a little bit, looking forward to more tension and hypertrophy work outside of the gym.