25-20-15-10-5 reps of:

Box Jumps @ 20" box
DB Swings @ 50lbs
Squats @ 45lbs

100m sprint after each round. Rest :30 between rounds.

-then-

1000m run
30 HSPUS
1000m run

12:26

11/7/6/6 on HSPUS

Shoulders were smoked during HSPU. ROM questionable at best.