6/8/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press
      4 sets x 5 reps
      Use a weight that is challenging but you can get all 5 reps.
      Use the same weight for all 4 sets.

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Hand Release Pushup - 40 reps
      Double Under - 60 reps
      BB Row - 40 reps
      DB Thruster - 60 reps

      Only one partner is working at a time.      
      Number of reps is the TOTAL for both partners.
      Break up the reps however you like.