Strict Press: 6 x 3 (find rep max)
KB Swing + Goblet Squat: 5 x 10 + 10
Plank from the hands: 5 x 30 sec (move the hands out as far as you can)
3 Rounds as fast as possible (M = 5kg; W = 4kg)
6 Pullups (.1)
12 MB Catch-n-Throw (.2)
6 Pullup-Burpees or 6 Burpees + 18 Jumping Pullups (.4)
6 OH Lunges ea leg w/ MB (.3)