A. Every 3 min for 15 min
5 x back squats (around 85% of your heaviest set from last week)
8-10 x Arnold press

B. 3 rounds
30 sec bent over rows (supinated grip)
30 sec strict press
30 sec front rack lunges
30 sec thrusters

2 min rest

Start with empty bar and only increase the weight if you go thru without resting the bar on the floor.