Warm Up: 5 Mins

30 Second Over Unders
30 Second Air Squats
30 Second Jumping Jacks
30 Second Inchworms
30 Second Mountain Climbers
1 Min Samson
30 Second Burpee Broad Jumps

Shoulder Development: 6 Mins

3 Giant Sets of (or 6 mins):
3 Wall Walks
5 DB Strict Press
10 DB Push Press *Rest 1 Min between sets*

Metcon: 14 Min

14 Min EMOM:
Odd: 200/175 M Row
Even: 12 DB Rack Squats