5×5 Zercher Clean
5×8 Alt Shouldering (4 each side)
3×8 Sprawl to Clean to Jerks
3×8 Shoulder to Shoulder Press to OVH Squat (4 each side)
8 Shoulder Half Get Up (4 each side) +
60seconds Rope Undulation +
The rest period throughout this workout should be 60/90seconds long between sets and rounds.
Cool down and SMR work