Warm-Up
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side

Followed by…

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Strength
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps 

Go as heavy as possible!

Strength
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

Conditioning
For time:
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups, Ring Rows or scaled Pull Up options