Buy-in: Tabata Double Unders. Tabata shoulder progression (using small plates) which consists of lateral raises, front raises, rear-delt flyes and push-backs x2. Mobilize.
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press (50%bw women, bodyweight men)
Pistols left leg (numerous options for scaling including using a box or bench to sit on and stand up from or doing a version of a step-up onto a box)
Pistols right leg (see above)
Not for time.