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Strength – Back squat, 5×5 (go a little lighter and pause at the bottom)
rest 3 min
Strict standing barbell shoulder press 3×5 with 5 heavy pull ups between each set (use dumbbells between feet if possible)
rest 4 min
Stamina – complete 5 sets as fast as possible:
9 dumbbell thrusters DEMO Guys use 30-45lbs / Girls use 10-30lbs
9 pull ups (if this is too hard, perform jumping pull ups and go slow (negative) on the way down)