Warm up:
Bandy shoulder stabilization excercises
then
Tabata
Bandy shoulder press
Lunges
Strength:
8 Min. EMOM
30s AMAP HSPU
Workout:
Max rounds in 10 minutes 10x Box jumps (40/30") 20x Alternating pistol (one-legged) squats
then immediatelly
max. one arm KTB thrusters (20-24Kg/10Kg) in one minute
Postworkout:
3 Rounds of 15 Strict toes to bar