Strength

Strict shoulder press. Warm up good with and empty bar.. slowly add weight to get to your first working set
5,5,5,5,5 As heavy as possible with no misses.

Wod
Row 1500
60 Kettlebell swing 55/3550 wall balls
40 toes to bar (or sit ups)
30 goblet squats with your kettlebell
20 burpees
10 tire flips