1. Push Press sets of 5

2. 20 sec of kb swings rest 10 sec x8. 80/55 lbs kb. after last set rest 2 min and then do 30 swings

3. 50 ohs 155/105
    50 chest to bar
    50 yards walking lunge. guys hold two 70 lbs kbs, girls use 55s
    50 ring dips

4. 7 hspu on 45s on the minute for 15 minutes

5. 30 burpee box overs 24/20 rest 2 min then 20 burpee box overs rest 90 sec then 10 bur box over