Warm Up:  Around the world: 
1 min Ski  
1 min row 
1 min Inch Worm
1 min bike
1 min D and B High knee. butt kick, lat shuffle 
1 min lunges 
1 min box step ups

5 rounds working up in load: 
2 strict press + 1 Push Press

For time: 
40-30-20-10 
KettleBell Swings 
*10 Db Push press/ 15 Med ball sit up after each set of kb swings 

3 sets not for time: 
10 tuck ups 
20 hollow body flutter kicks 
10 sec hollow body hold