The combination of movements involved in 14.4 will mean a release of some epic pre-wod mobility routines.. 

To speed things up a bit here is a combined hip and shoulder activation exercise that will get you some good pre-wod stability and heat into your hips and shoulders prior to jumping into 14.4 

Complete a total of 30-40 steps in each direction breaking up the reps any way you need. Your shoulders will fatigue first so break it up enough so you can maintain good position. 

Get these reps done after hitting your key mobilisations e.g. lats, hamstrings, hip rotation. 

Categorized Knee