Warm Up

5 rounds
10 push up to down dog
10 Samson lunge
10 v-ups

Strength

Snatch Grip Push Press

8-6-4-2-2-2 (start light and try to go heavier on each set)

Workout

12 min clock
4 rounds
12 alt Devil presses 50/35
18 hollow rocks
after completing 4 rounds
max bench press 135/95

T1: modify as needed
T2: as written
T3: Bench 185/125