Warm-Up.
Pec Activation (Coaches choice)
Two Sets (one with the left side then one with the right):
Kettlebell One Arm Row x 10
Kettlebell Floor Press x 10
Half Turkish Get-Up x 10
Straight-Body Kettlebell Sit-up x 10

PART 1:

Every 2 minutes, for 8 minutes (4 sets) of:
Strict Press x 2-3 reps

Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 1-2 reps

PART 2:

Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with DB Goblet Hold (24″/20″; 50/35 lb DB)