Warm Up: 
200m or Down and Backs
:30 Wall Sit
20 Jumping Jacks
10 Push Ups

Tempo Strict Press:  5 sets; working up in weight 
3 tempo strict press (3,2,1 pace) 

then..

4-4-4-4 
Chin Up (:01 pause at top) 
superset with 
12-12-12-12 
Box dips (lift one leg in air if possible)
*Scale Chin Up to heavy reverse grip pull downs 

27-21-15-9 For Time 
Cal Row 
Hand Release Push Ups
*Plate Push Down and Back Between sets and to finish 

Cashout:  30 Medball sit up Russian twist
*do a Medball sit up, touch ball behind head, to the wall and then perform a russian twist = 1 rep