Tabata Pull ups
Grab a box and a band, loosen those shoulders. It's going to burn
6 Rounds
STRETCH!!

The Snake
2-3 Minutes at each station then switch

Sled push and pull (weight be determined)

Heavy Farmers carry 70lbs (guys walk very slow and do 15 shrugs at the end)

Backsquat max out (135/95) - (Do as many reps as possible without stopping or pausing)

Power Clean Max out (95-65) - (same as squat)

Double unders

Rope juggles - at least 80

Ring Muscle up Progression

Partner resistant sprints
Finish off the day with partner sprints with resistance

or** 1 Minute boxing shoulder burnout**