10 Pull-Ups (if you can do more than 10 add weight, if you can’t grab a band)
10 Arnold Presses
10 Alternating DB Hammer Curls
10 Skull Crushers
For the strength part, grab a weight where you can do all the reps unbroken, but reach failure at 10.
20 Clean and Jersk 115/65
30 Box Jump Overs 24″/18″
3 minutes to find max 2RM Thruster