Quick & Dirty

1)
Add one rep each minute until failure of
135# Thrusters

2)
3 Sets of
Seated DB Front Raise 12 reps +
One-Arm Cable Lateral Raise 12 reps +
Bent Over Lateral Raise 12 reps

3)
10 Rounds of
10 Upright Row (95#) +
10 "Bar In the Corner" Press (90# + bar)

4)
3 Rounds of
Ab Rope Twist (12 each side)

TIME PERMITTING
100 Ball Walls