General Warm Up :
3 sets of 15 Jumping Jacks, 20 Mountain Climbers, 10 PVC Pipe Push Press, 10 PVC Pipe Rows
Knight to Hamstring – 1 min ea side, 5 Squats with 10 sec hold at bottom, Cross-body Shoulder Stretch – 1 minute each side.
Warm Up 2:
Review Push Press form with a set of 5 as a group using empty barbell, pausing at bottom of dip then 5 with no pause, then do 2 warm up sets of 3 reps building to moderate weight.
Push Press from floor – 3 sets of 4 reps @ same weight. Moderate Weight ~75% 1RM
For Time: 50 Air Squats, 40 Ab-Mat Sit-Ups, 30 Push-Ups, 20 Pull-Ups, 10 Burpees. Rest 2 min repeat.
Pullups => Ring Rows, Push-ups => Box Push-ups
Part 1 is a moderate weight, you should not struggle with any reps. On Part 2 push the pace, aim for 4-6 min per round then try to hold same pace in second round.