Work your goals

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Dynamic warm up 
Group warm up
Banded shoulder warm up
50 heavy Russians
Inside out tabata  full range of motion!
10 seconds work
20 seconds rest in the bottom position
Oh squats  53×1
3-3-3-3
Wod 
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Or scaled version
Amrap 14 minutes
50 wall ball
200 double unders
Mad mobi 
Lat stretch band
Keg stretch
Roll calves w bb
Hamstring up n over

 

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