Strict Shoulder Press
3 Sets of 10 Reps at 60-70% your 1RM(go as heavy as you can to do all 10 reps unbroken with no pause at the top or bottom)
Split Squat (Lunge)
5 sets of 4 reps(each leg is 4 reps, do all the reps on one leg before going to the 4 reps on the other, Bar can be on your back or front rack)
*Keep the weight on the front leg as much as possible. The back leg is for stabilization. Give a 3 second pause at the bottom of each lunge. Make sure to keep tension in the front leg once your knee touches the ground.
8 Minute AMRAP
100m Bumper plate farmers carry (Farmers carry has 2 bumper plates, one in each hand. 45/25)
*Do not drop the bumper plates unless they are below your knees due to you losing your form. You need to be in control of the weights at all times. When you're picking up the weights, be sure to drop the hips and keep the back flat each time you pick them up, especially when you're tired. Try to run during the farmers carry, the slower you move the longer you have to hold the plates :-)