Push press:
2 x 3 @ (up to) 90% of 2RM
3 x 5 (up to) @ 75%
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
Kettlebell high pull + Goblet squat
5 x 5 @ as heavy as possible in each set
High pull + Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption. 1 High pull + 1 Goblet squat = 1 rep.
And then, 3 aggressive rounds of:
15 Slam ball @ 15lb. W, 25lb. M
5 Burpee
1 End-to-end sprint (20 yd. out, 20 yd. back)
Move seamlessly and do not let up until task is complete- if time exceeds 3:00, numbers are doubled and drill is repeated.