Warm up: 10 minutes or 3 rounds
5 strict press with just a barbell (no weight)
10 pushups
10 sit ups
10 KB swings
+
Then:
Strict Press find 1 RM; rest as needed between sets
then
Every minute on the minute for 10 minutes
Odd: regular grip Wtd Chin Ups 3-5 reps #25+ lbs (second minute)
Even: Regular grip Bench Press 5-7 tough (first minute)
+
Then
+
5 minutes total of planking rest as needed
Cool down: shoulder mobility and stretching