1. Push Press sets of 4

2. 15 kb swings 80/60
    rest 1 min x10

3. 30 wall ball 30/20 lbs to 12 foot
    row 1k
    30 box overs 24/20 feet can't touch the box

4. 30 double unders on even minutes
    3 muscle ups on odd minutes
    20 minutes
    rest 7 min and repeat another 20 minutes with 40 double unders and 4 muscle ups
    do all 40 minutes wearing a weight vest 15/10 lbs

5. pull a sled behind you as far as possible in 5 minutes