1 RM Push Press

21-15-9 reps for time of:
Row, calories
Kettelbell Swings, Red/Blue
GHDSU

A. 4 x 4 Tempo GH Raises, weighted (5 seconds to parallel, pause 1 second, decend halfway, pause again, then explode up)
B. 50 Hip Extensions to burnout from A.
C. 3 x superset of: 10 Bicep Curls/10 Skull Crushers

500 meter Row
5 Reverse Curl to Strict Press with Dumbbells
400 meter Jog
4 Strict Toes to Bar
30 Calorie Bike
3 Strict Handstand Push-ups
20 Calorie Ski
2 Turkish Get-ups, 1 per side
100 Single Unders
1 Wall Climb