Warm up
3 rounds:
1:00 Marching
20 Step Back Lunges (Total)
:30 DB OH Hold (Each Side)

AMRAP 20
20 Single arm DB/KB STOH Right arm 15/22,5kg
20 Step Ups , Dumbbell in Right shoulder carry (50cm for men also)
20 Single arm DB/KB STOH Left arm
20 Step Ups DB/KB in Left shoulder carry

Accessory Work
3 Rounds:
10-15 DB Hammer Curls (Each Side)
10-15 Windmills (Each Side)
20 Supermans