Warm Up:  5 minutes 
400m 
10 Ball Slam  
Jump rope until 5 minute mark

3 Sets
10 Strict Press
:30 Over Head Barbell Hold
10 V up/ Tuck Up

AMRAP 15 Minutes
15/12 Cal Row
10 TTB/ Knee to Elbow
5 Burpee or Burpee Pull Ups