Warm Up
Row 300m
Wall Ball x 15
Kettle Bell Swings x 15
x 2 rounds

Goals
Work on goals - rope climbing, handstands, pullups.

Practice / Technical
Push Press and Push Jerk.

Workout
Row 150m
Push Jerk 15# x 10
Sit Ups x 15
Push Jerk 15 # x 10
Push Ups x 15
Push Jerk 15 # x 10

Game and fun!