A. Push press – Work up to a heavy set of 3.
B. Push press – 3×3 at 80% of A.
C. 3 sets of 5-12 reps on parallettes of: swing sets OR tuck swings. Only do tuck swings if you are able to maintain an active shoulder (i.e. pressed down) throughout the movement.
D. Row 500 m for time. This is it… you get one chance, so warm up well.