Buy in: 10 reps Cat/Camel, unweighted hip bridges on a bench. 30 reps ab-mat situps, 20 reps wall balls, 10 reps Toes to Bar. 3 rope climbs (weather permitting).
Bench Press, Shoulder Press (off of the floor) 5 sets of 3 reps progressive loading.
In 7 minutes complete the following cycle as many times as possible:
3 Push Press (85/135)
3 Toes to Bar
then start over. Record total reps.