Warm Up: 6 Mins

2 Rounds
200 M Run
8 DB Cleans
4/Side DB Lunges

Shoulder Development: 6 Mins

6 Minute Circuit
10 x 90-90s
10 Lateral DB Shoulder Raises
10 Bent Over DB Reverse Flies

Metcon: 12 Mins

4 Rounds on the 3 Minutes: *Try to maintain close to 45 seconds or more of rest
200 M Run (shorten if necessary to keep in time frame)
3 DB Manmakers
8 Box Jumps