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)