DB Push press - 4x8
Zercher squat - 5,5,5,5
Build up to a weight that you can do for 4 sets of 8 for the DB push press.
Build up to a heavy set of 5 Zercher squats over 4 working sets.
20 Minute Every Minute On the Minute
Min 1: 40m Farmer's carry AHAP
Min 2: 8 Towel pull-ups
Min 3: 6 Over the shoulder sandbag throws 95 lbs
Min 4: Rest
Go As Heavy As Possible for the farmer's carry, but use a weight that you can move for 40m without stopping.
For the towel pull-ups do 4 with your right hand on top and 4 with your left hand on top.