Buy In: Tabata Double unders, rower or airdyne. Band shoulder mobility (if you feel lost, consult the mwod poster for overhead pressing- take advantage of the money we spent on these great posters- PROACTIVATE people!- we're trying to teach you to fish here).
12 reps: dumbbell external rotations, light dumbbell shoulder press, band shoulder dislocations.
Shoulder Press 5 sets of 3. Go heavy.
then for time complete:
21-15-9 reps of