1-strict press 2-push presses 3-jerks
-W.O.D.(15 min. Just move and work on form!)all with a kettle bell
10-Goblet step ups(5L+5R)20in.
10-bent over rows(5L+5R)
10-snatches or clean and press (5L+5R)
3-30sec. Sprints of your choice
3-arm bars each side with a 5 count hold