I get the CompTrain emails but they often time don’t work for what I need for the day or they have movements I can’t do because of my shoulders. This was one that was based on something they had but then I changed all the movements. So not really what they had at all lol. 

Front Squat —->  Goblet Squats
Slam Balls —->  Weighted Sit Ups
Strict Pull Ups —-> Negative Pull Ups or Bent Over Row