Warmup - Do 2 rounds of:
Unweighted BB Back Squat - 15 reps
Cable Row - 15 reps (light weight)
Pushup - 15 reps (not hand release)
#1 Do 4 rounds of:
Standing BB Shoulder Press - 3 reps
BB Push Press - 3 reps
BB Power Jerk - 3 reps
Start with a weight you can easily manage and then try to add weight each round.
Rest between rounds.
#2 This is one round.
Burpee - 15 reps
DB Lateral Raise - 25 reps
American Kettlebell Swing - 35 reps
Double Under - 45 reps
Air Squat - 55 reps
Double Under - 45 reps
American Kettlebell Swing - 35 reps
DB Lateral Raise - 25 reps
Burpee - 15 reps
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