Warm Up (5 Mins)
400 M Run / 500 M Row
Then:
10 Scorpions (per side)
10 Bird Dogs (per side)

Shoulders (6 Mins)
2 Rounds:
:30 Cuban Rotations
:30 Bottoms Up Single Arm KB Press (L)
:30 Bottoms Up Single Arm KB Press (R)
:30 Banded Face Pull
Then: 2 Min Peanut Lax Ball Scap Mobility

Metcon: 12 Mins 
12 Min Partner AMRAP

Partner A:
10 Slamballs
15/12 Cal Bike

Partner B:
Double KB Prayer Hold
**cannot work unless your partner is in a prayer hold position**
*complete a full round before switching*