Shoulder/Bicep Supersets
5 Sets (not for time) of:
10 Strict Shoulder Press
10 Bicep Curls
Use the same bar/weight for both. Do both movements in succession before resting. Work with a partner and you can use his set as your rest time. If you wish to change the weight between sets, that is acceptable.
5 rounds for time of:
30 Wall-Balls (20/14)
5 Squat Snatches (95/65)
Rest 2 minutes
*time = time to complete 5 rounds including the rest time
5 sets of Snatch Grip High-Pulls (choose your weight)
*weight should be challenging to complete 10, but you should be able to do it unbroken, all 5 sets.