A,
Part 1
Complete as many rounds as possible in 15 mins of:
20 Row Calories
16 Front Rack Box Step-ups, 34/25kg
12 Push-ups

Directly into part 2...

Part 2
Complete as many rounds as possible in 15 mins of:
20 Bike Erg Calories
16 Box Jumps, 60/50cm
12 Pull-ups

B,
For quality:
15-12-9-6-3 reps of:
Handstand Push-up
D-Ball Ground-to-Over Shoulder, 50/30kg

Handstand Push-ups- must be unbroken

Just Get It Done

C,
For quality:
50 Band Pull Aparts
50 Banded Straight Arm Pull Downs
50 Banded Face Pulls
50 Banded Rows
25 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance