A.1 Tricep extensions 8×3
A.2 Alternating db bench press 8×3
A.3 Heavy farmers holds for 30sx3
Then
10 minute AMRAP of:
5 Shoulder to overhead , 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box jumps, 24/20 inch
(Scale the weight as you see it fit)
Finisher:
Hollow and arch holds 30s/30s x 2