Part 1:
21-15-9
Strict Press (75/55)
*Run 400 M between sets
then, right in to
21-15-9
Box Jumps
Sumo Deadlift High Pull (75/55)
then, right in to
21-15-9
Overhead Lunges (75/55)
KB Swings (53/35)
Part 2:
4 Sets
7 Strict KB Press (each arm)
Rest 1 minute between sets