10 Reverse shrugs on dip bars
5 Single arm kettlebell press each side
10m Spiderman lunge
Build to a 10RM in at least 3 sets. Take no more than 12 mins to find.
4 Rounds for time
30 Russian kettlebell swings 32/24kg
20 GHD sit-ups
10 Handstand push-ups
Scale handstand push-ups to 10 shoulder press at 85% of your 10RM
300cals for time
Use a moderate-heavy weight, and focus on quality of movement over weight.