Buy In: Run 400 meters. 15 reps: Scap-jacks (or as Berube writes them "slap-jacks"), band face pulls, band pull aparts, band shoulder dislocations, dumbbell external rotations, ghd situps, hollow body crunches.
perform a couple of warm up sets of shoulder press.
Shoulder Press 3 sets of 8 reps@70%
Complete 3 rounds for time of:
run 400 meters
5 bar muscle ups (sub pullups and dips 1:1)
10 push press (85/115) (NOT FROM THE RACK)