Warm Up (6 Mins)
:30 Each
Jump Rope
Push-up to Downward Dog
Spiderman
Jump Rope
Samson Stretch
Slow Air Squats

Shoulders (6 Mins)
6 Min Circuit
8 Half Kneeling DB Press w/ Band Row  (per side)
8 Wall Slides
8 Foam Roller Protraction/Retractions

Metcon: 16 Mins
16 Min AMRAP:
30 Double Unders
10 DB Power Cleans
30 Double Unders
10 DB Squats
30 Double Unders
10 DB Push Presses
30 Double Unders
10 DB Reverse Lunges (total)
30 Double Unders
10 DB Thrusters