Part 1 (15 minutes)

Shoulder Press 5 reps @ 75% of your 1 rep max
Shoulder Press 3 reps @ 80% of your 1 rep max
Shoulder Press 5+ reps @ 85% of your 1 rep max

Part 2 (5 minutes)

Dumbbell Push Press
3 set of 15 reps. (35/20)

 

Part 3.  (15 minutes)

5 rounds for time of:
35 Double Unders
Run, 200 m

(A) as rx
(I) 12 Double Unders
(B) 35 Single Unders