Give me my nuts on a silver platter

Warm Up with 3 x 15 Jack Press 75# then:

Press 7-5-3 @ 95#

Push Press 7-5-3

Push Jerk 7-5-3

BB Single Arm Press

Rounds of 21-15-9

Tabata

DB Side Raises w/

Decline ab Twist with 25# Plate

Front Raises w/

Weighted Atomic Situp (25# Plate for arms & 10 DB for legs)

5 Rounds, max reps per exercise for 1 minute, then 30 sec rest

Thruster 95#

Pull Ups

Box Jumps

Do 1 min max thrusters, 30 sec rest, then 1 minute max pull-up, then 30 sec rest, then 1 min max box jumps, 30 sec rest, and repeat 4 more times. Keep a running count for each round, and try to beat the previous round by at least one rep.

Cool Down

Run 1 mile.