Warm up:
Skipped Rope
Dynamic Stretches
10 wall balls
3 burpees

Task 1:
10 minutes of body row and push ups
Rest 3 mins

Task 2:
15-12-9
Overhead walking lunges 45/25
Burpees
Overhead backward walking lunges 45/25
Rest 3 mins

Task 3:
100 Overhead squats 45/35
May not drop bar to count as Rx

Total time: 35:01