Superset the following:

A) 4×12 Barbell strict press

B) 4×12-20 ring row

METCON:

5 rounds:

20/15 cal row

15 shoulder to overhead(Rx:95/65) (Adv :135/95)

5 strict pull ups

Optional additional work:

A)5×5 Power clean and jerk(barbell cycling work)

B)T bar row 3×12

C) ring dip 3×10

D) DBbicep curl 3×12