21.1 3 rounds as warm-up: 5 scap push-ups :10-:20 relaxed hang from bar 10 steps toe walk 10 steps heel walk + 5:00-10:00 standard practice/warm-up – limit total reps, this is a shoulder fatigue workout… + For time w/15:00 cap: 1/3/6/9/15/21 wall walks 10/30/60/90/150/210 double-unders *so 1/10, 3/30, and so on… + 5:00-10:00 coach-led mobility

2 rounds as warm-up: 5/side KB suitcase deadlilfts, slow 5 pvc shoulder presses 5 pvc push presses 5 pvc jerks + Every 2:00 for 14:00 (7 sets) 1 power clean 1 shoulder-to-overhead any way (shoulder press, push press, or jerk) + AMRAP in 7:00: 7 burpees 14 Russian kettlebell swings 28 double-unders or 56 single-unders