Warm Up:  Down and Backs or 400m
1 x 16 (8/8) Front Lat Delt Raise 
1 x 20 Pvc Pass Thru
1 x 20 Band Pull Apart 

Performance: 
Shoulder press: Build to a 4Rm 

12-9-6-3
Push Press (Press 4rm weight)
Bar Over Burpees

into

12-9-6-3
Overhead Squat (shooter's Choice)
t2b

Fitness: 3-4 sets Building 
6 DB Push Press
8 Reverse Lunge 
10 Low Row 

1 Round: 4:00 Stations
1:00 Rest b/t Stations

Station 1 AMRAP
10 DB or Plate Ground to OH
:20 Plank Hold

Station 2 AMRAP 
10 UP Downs
20 Ball Slam 

Station 3 AMRAP
10 Sit Ups
20 Flutters 

Station 4
800m Run