Shoulder press 10-10-10-10-10 reps

then:
4 Rounds

1 min row
1 min burpee
1 minute ghdsu
1 minute rest

Fit Camp:

4 rounds for time of:

15 box jumps
Run 400 m

or:
4 RFT
10 Rt. Arm Thruster
10 Left Arm Thruster
12 Rt. Arm Bent Over Row
12 Left Arm Bent Over Row
20 Hollow Rocks

followed by:
400m Run

50 Pushups/Ring Rows