Buy In: Row 500. Mobility work- shoulder prep: 3 mobs (long o). 12 reps PVC shoulder complex, band face pulls, dips, push ups.
Shoulder Press- 1x5, 1x3, 1x1 (continue w/ singles until you hit a max- fractionals can help here).
then for time complete 21-15-9 reps of:
Wall Balls
Burpees