Buy in: Tabata format: right leg single leg hip thrust on bench>left leg>both legs>air squats, repeat. Tabata format: left arm dumbbell push press>right arm>left arm hang power snatch>right arm, repeat. Mobilize.
In 12 minutes, Find your 1RM Push Press.
In 15 minutes complete as many rounds and reps as possible of:
Run 400 meters
12 Handstand Push-ups
21 KB swings American (44/70)