1)warm up
-shoulder mobility
-shoulder strength (side raises)
-side planks

2)strength
each 2 min for 14 min
-2 push press + 3 push jerk all at 65-70% of 1 rep max jerk
-(6-10) strict T2b or Knees to elbows or just knees raises "all strict no kip"

3)METCON
EVENT 1 RX (Amman ultimate fitness throwdown)
10 min AMRAP
20 box jumps over
20 power cleans(115/75)
20 T2B
20 dead lifts(115/75)