BB Thrusters 5×3 working up AHAP cycling reps
Push Jerk 3×2 working up from that weight and above

Contralateral 2 limb Plank hold 3x15s each
Goblet Side Squat 3x6e (work on depth)

5 Rounds for Time
20 Dubs (50 singles)
10 DB Ground to OH (2x 40/25lbs)
10 V-ups