Core:
Half Turkish Get ups 3x3 each side (go as heavy as you can)
https://www.youtube.com/watch?v=6BvaqiXEw-I
Kneeling DB Press (Arms 90 degrees with Palms facing out) 3x10
Strength: Shoulder Press 4x2 Increase weight on each set (go by how you feel today when choosing weights instead of a %. The goal is to go heavier with each set.)
Conditioning:
3 Rounds: 75 Dubs 21 Toes to Bar 7 Thrusters (115/75)