1. Push Press sets of 3

2. pull a sled from a standing position 70 feet on rubber floor with a rope. Weight it as heavy as you can handle for 10 sets with 60 sec rest between.

3. 40 toes to bar
    20 kb swings 70/55
    20 hspu (guys stack two 45s on each side. girls stack 45 and 25 each side)
    20 single arm kb snatch 70/55. 10 each arm
    20 box overs
    20 kb clean to overhead. kbs dont need to touch the ground each rep. 55s/35s
    40 chest to bar

4. 2 min max double unders. goal is 1 unbroken set

5. 10 wall ball 30/20 on even minutes
    10 ring dips on odd minutes
    all while wearing a weight vest 20/14 lbs
    go for 30 minutes