Mobilize, then:
A.) 3 sets of:
R arm kb press and hold with a 3 sec pause x 5 reps
Med-ball rotating slams (right) x 10
L arm kb press and hold with a 3 sec pause x 5 reps
Med-ball rotating slams (left) x 10
B.) 3 rounds (not for time)
400 meter run
2 rope climbs
L-sit x 45-60 seconds
C.) 10 rounds of Cindy for time