5 rounds for time:

15 OH BB press 45/65 (strict is better)
15 side lateral raise 10/15
15 KB high Sumos 25/35
300 rope jumps (you'll love this)

Post time to comments.

Daily Extras - 

Perform a timed mile (or equivalent) doing one of the following:

row (1600m)
1000 rope jumps
100 burpees
200 KB swings

Workout Notes:

  1. Let's finish this week with some iso muscle work and a good cardio push. I've always loved the effect of this workout on our shoulders (pushers). 

  2. I know we did SLR’s on Tuesday, but we’ve had a few days to rest and it’s time to stack. Why do we stack workouts at GPP?

  3. The SLR movement shouldn't be initiated from your hips or low back. It’s an isolated shoulder movement. If you are using monkey motion to complete these, drop weight and form up. Also, bending the elbows makes side lateral raises easier. IOW, if you are bending your elbows you are missing the fitness in this movement. The point of this movement is to shape deltoids. If you initiate the movement with the hips and bend your arms you'll miss the shoulders altogether.    

  4. Great in-depth demo of a SLR. Did you notice he didn't even look away from the camera at :36s. He picked the DBs up without looking! You may take 5 sec off your time EVERY time you do this today. :) 

  5. Not everyone is built to do high sumos. Your shoulder anatomy might be such that you get pain in your shoulder joints. If this is you, consider what Curtis Jolley PT MOMT has to say about it.

  6. You may use monkey motion all you want on high sumos! In fact, to do them correctly, you should initiate movement from your hips.