Warm Up
3-4 Sets - Move slowly and with intention through all of the following movements.

10 Quadruped Thoracic Rotation/side   https://www.youtube.com/watch?v=4dE4KmmfKiI
30sec Reverse Plank

15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
One round of the kip cadence-  2 kip swings + 2 tuck ups + 2 TTB

Primer: Banded shoulder flow
Banded shoulder warm up 5 reps each movement

Plank with Forward Reach x 10 reps https://www.youtube.com/watch?v=foFspY9UDho&feature=youtu.be
Plank with Lateral Reach x 10 reps https://www.youtube.com/watch?v=quoQ4RZDvwk&feature=youtu.be
Plank with Forward Taps x 10 reps https://www.youtube.com/watch?v=SP0ofuo8tiM&feature=youtu.be
Plank with Lateral Taps x 10 reps https://www.youtube.com/watch?v=q4RZ1YSj_h4&feature=youtu.be

Skill: bench press
5 sets of 2 reps starting at 60% and building
in between sets complete 10 (5 each side) Cossack squats

For Time or time cap 20:00
100 TTB
every time you come off the bar do 5 push ups

100 K2E
every time you come off the bar do 10 push ups

100 hanging knee raises
every time you come off the bar do 15 push ups

cut off athletes from push ups after 10:00. Just continue with TTB at that point.