1-2 Sets:
1:00 cardio (your choice)
12 Cossack Squats
10 Scap Pullups
8 Pushups

In a team of 3, Complete For Time:
45 Burpee Pullups
45 Back Squats (135/95)
150' Sled Push (+135/+80)
30 Burpee Pullups
30 Back Squats (185/125)
300' Sled Push (+135/+80)
15 Burpee Pullups
15 Back Squats (225/155)
450' Sled Push (+135/+80)

2 Rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press (each side) @ moderate weight
10 Leaning Lateral Raise (each side) @ maintain quality
30 yd DB Walking Lunges @ moderate weight
10 Single Leg DB Hip Thrust (each side) @ moderate weight band