Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

1) Muscle Clean // Open hips before pulling with arms.
2) Front Squat // Full hand grip and elbows up away from thighs
3) Push Press // Full hand grip, dip, drive, and press
4) Thruster // Bar stays in contact with body, stand fast, and drive bar
overhead

21-15-9 
Thrusters, 95# / 65# 
Pull-ups

Strict Chin-ups
3 x 10 reps

*Add weight or Use band as needed*

15 rounds for Cals:
:30 Bike Slow
:15 Bike Fast