Strength
Push Press + Lateral Raises
Every 2:00 x 5 rounds
5 Push Press @70-75% recent heavy single or something moderate immediately into 15 lateral raises (DBs or light plates)
Conditioning
OTM x 21
1 - 6/6 Hang DB Muscle Snatch @50/35
2 - 15/12 Calorie Erg
3 - 10 Squat Mixers