Buy In: Band Shoulder Prep- 12 reps pull aparts, face pulls, shoulder dislocations.12 Dumbbell external rotations.
Bench Press 3-5 warmup sets (use good sense and your experience, not a calculator- you've done this before).
10 heavy singles.
then for time:
complete 21-15-9 reps of:
Burpees and Pullups.
Post Stoked factor to comments. Also post your heaviest weight and the number of times you lifted said weight.
Good luck to those of you competing this weekend!