Dumbbell strict press, max reps x5, (select a dumbbell weight that allows at least 10 reps on the first set, rest 3 minutes do the same weight again, repeats this for all 5 sets)
3 rounds for time:
30 American kettlebell swings, 1.5/1 pood
30 Grappling sit throughs
30/20 machine calories
Post loads/reps and times to beyond the whiteboard.