BuddBells.com

Warm-up: 3 rounds
10 get up sit up (goblet)
10 weiski
Handstand practice

Skill: Yananis Push-up (jack knife push-up)

Workout: 5 rounds
5 Anchor clean press with 60ft Over Head carry each side
Pull-up practice
5 jack knife push-up
10 TRX lunge pistol each side

Warm-up:
5 min:
Plank
Ladder 1-5 squat, push-up, jumping jack

1 min swings
2 min jump rope
3 min abs

Skill: Russian twists

Workout: 40, 30, 20, 10
Viking Push Press (split # of reps for each side)
Squats with KB
Russian Twist each side