Warm Up:
Long Lap or 800m Row
10 PVC Pass Throughs
10 PVC Halos
10 PVC Golf Swings
10 ea. side Leg Swings w/ PVC for stability

10 plank scapula shrugs (in plank pos. pull shoulder blades together then press apart) 
90 sec per side LAX Ball Shoulder (Deltoid) Smash

3 Rounds:
3 ea side Turkish getups
30 Russian Twists Weighted https://youtu.be/vcw9O-Cc1LY
NJ Sprint length Farmers Carry- go heavy

WOD: For Time
Short Lap
Then 5 Rounds:
5 Toes To Bar
10 Push Ups
20 Russian KB Swings 35/53#
Then cash out with a Short Lap

Cool Down: 
Elbows on box stretch