Run 200m with a plate or med ball. 30 second rest between rounds. X3
Stick warm-up (shoulders)
4 rounds: 10 push-up(advanced use rings and box), 10 air squat
Bench (15 min time cap)
JT 21-15-9 HSPU/DIPS/PUSH UP
You can sub dumbbell thrusters for HSPU.