vitality

10:00 row warm-up 

3x5 clapping push-ups 
3x5 clapping pull-ups 
3x10 KB swings (moderate) 

10-1 of the following 
dumbbell bench (45#) 
pull-ups 
burpees 
box jump 
ball slam (40#) 

then
3x5 turkish get-ups 
3x5 windmill (30# kb)