:90 seconds any machine to increase heart rate
then
4 ways shoulder stretch

10 pass through
10 around the world
10 cherry pickers with plate
10 alt cossack squat with plate in front

 (all above around 10 min)

GPP
Teams of 2
 4 rounds for time:
12 Single Arm Devil Press 50/35
24 call erg (athletes choice)
Split work

Competitor
Teams of 2
 4 rounds for time:
12 Devil Press 50/35
42 cal erg (athletes choice)
split work

Rest 6 minutes before starting next workout

GPP and Competitor
Teams of 2
For time:
2k row
40 push ups
20 pull-ups
1k row
40 hand release push-ups
20 pull ups
500m row
40 hand stand push ups
20 pull-ups

Split work any way