Bench Press, build to heavy single over 6-8 sets
Farmer carry 100m 45-55/25-30
Every 50 m do 10 shoulder to overhead
Rest 2 min after each round.
Plan to do outside. Walk to the 50m point (1st light post) do 10 S2O then return to the start without putting the weight down.
Every time weigh tis dropped do 5 air squat