5 Strict pull-ups
5/5 L/R Kettlebell windmills or single arm kettlebell press
Take 15 minutes to find a 5RM press
Dumbbell snatch, alternating arms 50#/35#
Burpee lateral jump over dumbbell
Set the spotter arms 10cm off the chest. Start with the bar on the pins and press to lockout before controlling the bar back to the arms.
15 minute AMRAP:
10cal Assault bike
Moderate pace, more recovery than conditioning.
20 Calf Pumps
10 Iron Cross Rotations
50m High Knees
10 Single Arm KB Swings (each side)
10 KB Presses (each side)
10 Gobelt Squats
Max Rep Toe to Bar / Sit-up