Buy In: 10 reps- Band Shoulder Complex, band pull-aparts, band no money drill band, one arm band presses (stand on the band w/ one foot, press with that hand, do both sides)
Shoulder Press 10 reps@90+%
500 double unders for time. 15 minute cap. If you cannot double-under, you will Row 200 Calories for time OR complete 100 Step-UPs for time.