Shoulder Press: in 5 sets build quickly to a heavy single rep (not 1RM)
Deadlift: (60% of 1RM) 8 sets of 2 reps, with exactly 45sec rest between sets
3 times through:
15 kettlebell swings 1.5/1pood
25 doubleunders (sub 3x single unders, or 1:1 tuck jumps)
Challenge Friday: pick one of the weeks challenges and beat the best posted score
On Deadlift portion- focus on speed on the pull. Stay tight, and drop the weight back to the floor after second rep.