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strength
power clean to over head press 8x8  
dumbell over head press 3x12
front, side, rear raises 3x12 each
shrugs 3x20
arnold presses 3x12 
cardio
1/4 mile sprints with parachute x 12
sprint up hill carrying keg overhead x 12

wow, that’s a lot of volume. what kind of rest intervals do you guys usually work with? how long do these sessions usually last?

To get stronger I would up the weight and lighten the reps, maybe do 5x5 instead of the 8x8.