Warm up today!
Run or run/walk 1 mile, get out and do this. Surprise yourself, push yourself
Then 2 rounds
20 Push press with empty bar or broom stick
20 squats
20 Sit ups

20min. AMRAP: DB version
10 DB Push press (5 each arm)
10 DB Swings (5 each arm)
10 Squatting tuck jumps or weighted step ups
200 M run

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Barbell Version
20 Min Amrap
5 Push press 135/95
7 Deadlifts 135/95
10 Squatting Tuck Jumps as high as possible. Be explosive, pretend you are trying to jump to the highest box ever
200m run