Part A

Press strength

4 sets
2 strict+eccentric
or
3 push press+eccentric

Part B

Double arm KB/DB

15 min EMOM
1: 5-10 swings
2: 5-10 headcutters
3: 5-10 plank pull throughs

Part C

3 sets

Max effort single leg suitcase KB/DB hold
30 sec rest in between efforts