Strength

A1) BB split squat AMRAP @20×1
Rest :30
A2) Dual DB Seated Arnold press AMRAP @20×1

Rest 2 Min

x 3

set 1: light weight
Set 2: moderate weight
Set 3: heavy

Conditioning:

3 rounds
16 BB front rack lunges 40/30
32 wallball
16 BB OH lunges
12 box jump over

Rest 2 minutes