The Turkish Get-Up (TGU) is a great movement for shoulder stability and strength. Although we traditionally use KB’s for this, you may also use dumbbells or barbells.
The metcon should be fairly fast, but it’s not expected that you string all 21 to start. We will work plenty of mobility prior to the workout so your form is solid.

Strength

1RM Turkish Get-Up (L/R)

Conditioning

For time,
21-14-7:
Overhead squats, 95/65#
Box jumps, 24/20″