Dumbell Shoulder Press (touch dumbells together at bottom of movement):
- 20kg x 7, 24kg x 5, 28kg x 3

Barbell Shrug (behind back):
- 60kg x 7, 80kg x 7, 100kg x 5
- finish with 20kg plates in each hand, 10 x foward rolling shrugs, 10 x backward rolling shrugs

Thrusters - 10 x 20kg

40kg x Thruster Ladder (in teams of two, one works whilst the other rests)
1,2,3,4,5,6,7,8,9,10 reps each