Spoto Press 5RM
Pendlay Row - 3x8 (pause at chest)
Close Grip Incline Bench Press - 3x8 (you can use dumbbells - make sure the dumbbells are in a neutral position and touching. Don't let them separate ) - go heavy!
Weighted Pull-Up - 3x8
Barbell Shrugs - AHAP - 3x20
Reverse Curls - 3x12
100 t2b - every 25 perform 10 KB windmills per side + 10 burpees
However you scale the reps for T2B - partition out the windmills and burpees to accumulate at least 4 sets.