Warm up:
3 Rounds of 10 reps
Sandbag thrusters
DB shoulder press
Biceps pull ups
Strength:
5 Rounds of 5 reps
Behind neck shoulder press (add weight each round until your today's maximum)
then
5 Rounds of 3 reps of
Push press (add weight each round until your today's maximum)
Workout:
10 minutes AMRAP
5 HSPU
5 One arm dumbbell overhead squat (20-25Kg)
1 Rope climb
Postworkout:
5 Rounds of 3 reps
Back squat (100-110Kg)