1x [ 3 Strict Press + 3 Push Press ], pick load

Every 2 mins for 10 mins.

or 

3 db strict press + 3 db push press 

every 2 min for 10 min 

Tabata Burpee Over Bar

The Tabata interval is 45 secs of work followed
by 15 secs of rest for 12 intervals.

then 

3-4 rounds for quality of:
20 Landmine Press, pick load
10 Landmine Twists, pick load
20 Landmine Romanian Deadlifts, pick load

Strength Squad: Deadlift and OH Press supersets