A,
Press 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.

B,
Seated Dumbbell Strict Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
JM Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

You can use a band for these; choke it up enough to make 10 reps very hard.

E,
Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

F,
7 rounds for time of:
6 Push Jerks @52/35kg
9 Bar Facing Burpees
12 Alternating Front Rack Lunges@ 52/35kg

Weight Vest Option: If you're looking to change things up a bit, complete this workout with a set of 22,5/15kg dumbbells and wear a 9/6kg vest

Goal: Sub 15 min

G,
Complete as many rounds as possible in 8 mins of:
Kettlebell Overhead + Front Rack Carry, pick load, 15m
15 Band Face Pulls
Kettlebell Overhead + Front Rack Carry, pick load, 15m
10 L/10 R Diagonal Banded Pull Aparts

"Shoulder Maintenance"

Easy