Shoulder Press Barbell Complex + Shoulder Hypertrophy and Battle Rope Conditioning

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon

Work
A.) AMRAP 10 - 5 high pull - 5 hang power clean - 5 shoulder press
B.) 3rnds - 10 bent over rear delt fly - 10 cuban presses - 20 underhand front delt raise
C.) 4rnds - :30 up/:30 down - battle rope - upper ab crunch - push up plank hold - lower ab crunch

Results
A.) 12rnds + 3 shoulder press @ 80lbs
B.) Comp @ 7.5lbs/hand
C.) UB

Evening

Work
A.) 20min Row

Results
A.) 4.5K - 125 cals

Notes:
Tried to make Chuck quit today. Mission failed. Guess I'll have to start making things harder.