Lift things and run

Warm-up:
Shoulder Reset w/ DB x 2 min
Partner Shoulder stretch x 2 min
Catch Scratchers x 3
Perfect Stretch x 3 per leg w. pigeon pose

Dynamics x 2
High Knees
Butt kicks
Skip forward
Side Shuffle
Inch worm w Push-up x 10
Hamstring Stretch x 1min/leg
Piriformis Stretch x1/leg
Military Sit-ups x 15

WOD: AMRAP in 12 minutes
250 sprint (or shuttle run)
DB Deadlift x 7 (Heavy)

Carry On

Warm-up:
Shoulder Reset
Rotator Cuff Warm up
Partner Shoulder Mobility
Perfect Stretch x 4/leg with Pigeon Pose
Cat Scratchers x 3

Dynamics x2:
Bear Crawl
Spiderman Crawl
Mountain Climbers x20 (10/leg)
Sit-ups (military style) x15
Straight Leg DB Deadlifts x10

WOD: 
Buy-in: 10 Turkish Get-ups (45/35)
3 RFT
Farmers Walk (45/35)
DB Swing (45/35)
Farmers Walk (45/35)
DB Shoulder to Overhead anyway (45/35)