Complete AMRAP for 10 rounds of 1:00 work/1:00 rest (20 minutes total) of:

10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)

Post-workout:

A1. Banded (elbow at side) shoulder external rotation pull aparts – 20-25 reps X 3 sets

A2. “doorknob” banded internal shoulder rotation stretch – 60s/side X 3 sets

Coach’s notes:

Post rounds and reps complete to comments.