Find a shoulder press 1rm.
*Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum 3 max out attempts. Rest 3 minutes between heavy reps. You can use 20 minutes for this.
5 x 2 minutes on 1 minutes off
5 strict pull ups
5 strict hspu
5 high box jumps
*Start every 2 minutes where you left off, not from the beginning. Score is the total number of rounds
*Scale to 10 ring rows, 10 push ups, 10 box jumps